September 29, 2018 Partner WOD In teams of 2, complete the following: For time: 800m Run (together) then, 10 Rounds (Alternate Rounds) 30 Double Unders 10 Dumbbell Hang Clean & Jerk (5 on Right, 5 on Left) *Each person will complete 5 Rounds then, 800m Run (together) Rest 5:00 For time: 50 Burpee Box Jump...Read More
September 28, 2018 Strength: Deadlifts 3 x 3 3 x 2 3 x 1 *Try to increase each set. Metcon: 6 Rounds for time of: 2 Wall Climbs 8 Front Squats (135/95) 16 Kettlebell Swings (53/35)Read More
September 27, 2018 SCHEDULE ANNOUNCEMENT The 9:00am Class Starts at 9:30am Today. Please plan accordingly. Metcon: Every 3:00 x 5 Rounds 25/20 Calorie Row 15 Abmat Sit ups (Rx+ GHD Sit ups) AMRAP Ring Muscle ups or Chest-to-Bars *Rest 1:00 between rounds. Accessory Work: 3-4 Rounds: (NFT) 100ft Sled Push (Empty Sled) 100ft 1-Arm Overhead...Read More
September 26, 2018 Gymnastics Conditioning: 6 minute AMRAP 12 Handstand Push ups 6 Burpee Bar Muscle ups *Scaling options will be discussed before class. Barbell Complex: 4 sets of: 7 Thrusters 6 Push Press 5 Hang Squat Cleans *Rest 3:00 between sets. *All reps must be completed as an Unbroken Set. Build to the Heaviest...Read More
September 25, 2018 SCHEDULE REMINDER: The 9:00am Class will start at 9:30am today. Metcon: 20 minute AMRAP 1 mile run 20 Clean & Jerks (155/105) AMRAP Rope Climbs (15′) Accessory: 2-3 Rounds (NFT) 10 Barbell Good Mornings 20 Hip Extensions 30 Hollow Rocks *Rest as needed between rounds.Read More
September 24, 2018 Strength: Squat Snatch Establish a Heavy Single for the day *15 minutes Metcon: (For time) 9 Squat Snatch (135/95) 21 Ring Dips* 6 Squat Snatch 15 Ring Dips 3 Squat Snatch 9 Ring Dips *Scale = parallel bar or box dipsRead More
