June 8, 2019 Partner/Team WOD In teams of 2-3 complete: Odd Object/Strongman Day A. 5:00 AMRAP 100ft Sled Push (Average Bodyweight of Team) *Partners alternate every 100ft. Rest 3:00 B. 5:00 AMRAP Ski Erg Calories *Partition as needed. Rest 3:00 C. 5:00 AMRAP Stone/Sandbag to Shoulder *Partition as needed. Rest 3:00 D. 5:00 AMRAP Bench...Read More
June 7, 2019 Strength: Overhead Squat Every 1:30 x 7 Rounds 1 Overhead Squat @ 85% Metcon: 3 Rounds (Not for time) 25 GHD Sit ups OR 35 Abmat Sit ups 100m Double Kettlebell Carry (1 Front Rack + 1 Hang) (switch at 50m) 50ft Handstand Walk (1:00 Handstand Hold)Read More
June 6, 2019 Metcon: 3 Rounds for time of: 30/24 Calorie Bike 30/24 Calorie Row 30 x 10m Shuttle Sprints *Rest 3:00 between rounds. Each Round is meant to be a sprint. Push Hard, Rest, Repeat! Accessory Work 2 Rounds (Not for time) 25 Seated Barbell Strict Press 25 Seated Banded PVC Lat Pull DownsRead More
June 5, 2019 SCHEDULE ANNOUNCEMENT Sorry for the Late Notice, but there is NO 5:00am Class Tomorrow. All other Classes are Regular Schedule. Strength: Deadlifts (Banded) 4 sets of 12: Banded Deadlifts *Rest 2:00 between sets. The purpose of this is to stay under tension the entire time the lift is being moved from bottom...Read More
June 3, 2019 Strength: Power Clean 10 Power Cleans @ 70% 8 Power Cleans @ 75% 6 Power Cleans @ 80% 4 Power Cleans @ 85% 2 Power Cleans @ 90% *Reps do not have to be Touch & Go, but try to cycle each set at a decent pace. Focus on GOOD SOLID Reps...Read More
