December 11, 2019 Strength: Front Squat 5-4-3-1-1-1 *Start around 65-70% and build in weight. Begin a new set every 2:30. Metcon: Every 3:00 x 4 Rounds: 1-2 Rope Climbs (15′) 10 Kettlebell Swings (70/53) 15 Unbroken Wall Balls* (20/14) *Wall Balls must be completed as an Unbroken set or that set will not count and...Read More
December 10, 2019 Partner WOD Teams of 2 complete: 100/80 Calorie Row 60/50 Calorie Ski 15 Bar Muscle ups 40 Dumbbell Box Step Overs (50/35 x 2 @ 24″/20″) 15 Bar Muscle ups 60/50 Calorie Ski 100/80 Calorie Row *Teams of 2 Men: 100 Cal Row and 60 Cal Ski Team of 2 Women: 80...Read More
December 9, 2019 Strength: Push Press On a 2:00 Clock: 3-3-2-2-1-1 *Build to a heavy single. Metcon: 4 Rounds for time: 6 Devil Presses (50/35 x 2) 12 Toes-to-Bar 24 Lunge JumpsRead More
December 7, 2019 REMINDER: Please bring a package of Diapers or Wipes to help Jason & Amber Geyer get ready for their new baby coming very soon… Partner WOD – “Baby Geyer WOD” Teams of 2: 1600m Row (Partner holds Med Ball at stomach) 100 Med Ball Step ups (Ball at stomach) 75 Wall Balls...Read More
December 6, 2019 Strength: Hang Power Clean EMOM x 3 3 Hang Power Cleans 1:00 Rest EMOM x 3 2 Hang Power Cleans 1:00 Rest EMOM x 3 1 Hang Power Clean *Progressive loading throughout the entire EMOM. Metcon: 12 minute AMRAP 60 Double Unders 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Handstand...Read More
December 5, 2019 Conditioning: 20 minutes of Rowing & Biking *On the 5:00, 10:00, 15:00, and 20:00 complete: 30 Abmat Sit ups 15 Hip Extensions *Depending on class size, switch rowing and biking after each break. If class size isn’t large, you can stay on the same piece of equipment the whole 20:00. Gymnastics Work:...Read More
