December 16, 2017 Partner WOD In teams of 2, complete the following: 1000m Run (15 Down & Backs) – switch every 3 50 Burpee Pull ups 25 Squat Cleans (185/125) 100 Calorie Ski or Bike 50 Burpee Box Jump Overs (24″/20″) 25 Wall Climbs *Partition reps as needed. Must switch on the run every 3...Read More
December 15, 2017 Reminder: There is NO 5:30pm Class Tonight due to the Christmas Party starting at 6:00pm. Remember, family and friends are welcome. Come ready to have a good time. Don’t forget those side dishes or deserts, along with your White Elephant Gift (if you want to participate) and your best Christmas attire!!! Look...Read More
December 14, 2017 Metcon: Every 4:00 for 20:00 (5 Rounds) 9 Clean & Jerks (115/75) Rx+(135/95) 12 Ring Dips 15 Sit ups Accessory: Athlete Choice 3 x 0.5mi Bike OR 3 x 400m Ski *Rest as needed between efforts.Read More
December 13, 2017 Gymnastics: 3 Rounds (not for time) 100ft Sled Sprint (115/70) 12 Single Arm DB Overhead Squats* (6 each arm) 15-20 GHD Sit ups *Choose own weight for the OHS. Metcon: (For time) 30 Wall Balls (30/20) 30 Push ups 30 Kettlebell Sumo-Deadlift High Pulls (70/53) 30 Box Step ups w/ Kettlebell (70/53)...Read More
December 12, 2017 Strength: Deadlifts (225/155) 4 x 15 Unbroken sets Metcon: “Bar Muscle Up Biathlon” 400m Run 15 Bar Muscle ups 400m Run 12 Bar Muscle ups 400m Run 9 Bar Muscle ups 400m Run 6 Bar Muscle ups *Complete a 300ft Shuttle Sprint every time you break on the Bar Muscle ups.Read More
December 11, 2017 Gymnastics Conditioning: Every 2:00 x 4 Rounds 20/16 Calorie Row AMRAP Handstand Push ups Rest :30 between rounds. Strength: 3 x 5 Power or Squat Snatch *Snatch Warm up for work out Metcon: (For time) 30 Snatches @ 60% of 1RMx Rest 5:00 5:00 AMRAP 30 Double Unders 3 Power Cleans (185/125)Read More
