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WOD With a Running Clock: 0:00 to 10:00: 10:00 EMOM, alternating: Odd: 3 C2B Pullups + 6 Pushups + 9 Air Squats Even: 0:30 Double Unders *Score is lowest # of DU 13:00 to 23:00: 10:00 EMOM,...
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Skill/Strength Every 3:00, for 6 rounds: 10-9-8-7-6-5 TnG Deadlifts *Start around 50% and build After each set choose one option: A+ 1-2 Strict MU + 2 Kipping + 5 Dips A. 2-5 Ring Muscle Ups + 5 Dips...
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WOD With a Running clock, 0:00 to 8:00: 8:00 EMOM, alternating: Odd: 0:40 HS Hold or Shoulder Taps Even: 12 Hollow Rocks + 12 Superman 12:00 to 22:00: 10:00 EMOM, alternating: Odd: 30 DU + AMRAP Snatch...
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WOD 30:00 EMOM: 1: 0:20 L-Sit Hold 2: 150m Row sprint for time 3: 10 Inverted Body Row or RR AHAP 4: 10 Single Leg KB RDL (total) 5: 10 Single Arm KB Strict Press (total) *Score is lowest time on 150m...
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WOD With a Running Clock, 0:00 to 8:00: 5 RFT: 10 Burpees to 6″ Target 40 Double Unders (80 Single Unders) 10:00 to 20:00 10:00 EMOM: 3 Power Clean + 3 Front Squat + 3 Push Jerk *Start around 50-60% of...
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WOD 50-40-30-20-10 Pushups Overhead Plate Lunge Plate Ground to Overhead Sit-ups RX: 25/15# plate RX+: 45/25# plate
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WOD With a Running Clock, At the 0:00: 8:00 EMOM, alternating: Odd: 0:35 Wall Facing HS Hold Even: 3 6″ Target Burpees + 6 Toes to Bar + 9 Air Squats At the 11:00: On the 11:00, 15:00, and 19:00, Max...
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WOD With a Running Clock, 0:00 to 4:00, Lizard pose 2:00/side 4:00 to 6:00 Squat therapy on the rig (ankles) 6:00 to 8:00 Seated Shoulder Extension 8:00 to 9:00 Single Unders 9:00 to 10:00 AMRAP...
View Article170118
Skill/Strength 5 RNFT: 10 TnG Deadlifts @ 60% *Share barbells, if needed After each set, choose one option: A. 3 Strict HSPU + 7 Kipping B. 3 Kipping HSPU + 7 -ROM C. 3 -ROM Kipping HSPU + 7 Box D. 10...
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WOD 30:00 Conversational AMRAP: 8 Box Jumps (30/24″) 10 Bottom Up KB Press (per arm) 12 Russian KBS 10 HR Pushups 20 Ab Mat Situps
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Skill/Strength 10:00 EMOM, alternating: Odd: 10 Air Squats + 10 Banded Pull Aparts Even: 0:30 AMRAP of 6″ Target Burpees WOD CFG Open WOD 15.3 14:00 AMRAP: 7 Ring Muscle Ups 50 Wall Ball Shots (20/14#)...
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Skill/Strength 3 RNFT: 10 KB Single Leg RDL (each leg) 2-3 Rope Climbs WOD “Cindy” 20:00 AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats
View ArticleJanuary / February Newsletter
Upcoming Schedule Changes Jan 22nd: Barbell, Gymnastics and Mobility classes are all cancelled. Our Strength program and Open Gym will still be on from 1:30pm to 3:30pm Jan 26th: No Mobility class at...
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Skill/Strength Every 1:30 for 10 Rounds: Clean and Jerk Rd 1: 2 @ 67% of 1RM C&J Rd 2: 2 @ 72% Rd 3: 1 @ 77% Rd 4: 2 @ 72% Rd 5: 2 @ 77% Rd 6: 1 @ 82% Rd 7: Rest Rd 8-10: Build to heavy single if...
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Skill/Strength 15:00 EMOM, alternating: Min 1: 12 Burpees Min 2: 10 C2B PU, PU, or RR Min 3: 7 HSPU or Seated KB Press Rest 5:00 WOD CFG Open WOD 13.2 10:00 AMRAP: 5 Shoulder to Overhead (115/75#) 10...
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Skill/Strength With a Running Clock, From 0:00-6:00, 6:00 EMOM: Snatch Deadlift + Hang Squat Snatch + Snatch Balance From the 8:00-18:00 10:00 EMOM: Squat Snatch Min 1: 2 @ 67% of 1RM Snatch Min 2: 2 @...
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Skill/Strength 1:30 AMRAP WBS (20/14#) 1:00 Rest 1:00 AMRAP WBS 0:30 Rest 0:30 AMRAP WBS *Score is total WBS WOD 30:00 Conversational AMRAP: 10 Touch Down Squats (per leg) 15 Strict Dragonfly (slow) 20...
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Skill/Strength Every 2:00 for 5 rounds: Deadlift Rd 1: 10 @ 50% of 1-RM Rd 2: 10 @ 60% Rd 3: 10 @ 70% Rd 4: 8 @ 75% Rd 5: 6 @ 80% WOD Every 2:00 for 9 Rounds: Rd 1: 20 Thrusters (95/65#) Rd 2: 20 Bar...
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WOD 35:00 AMRAP, with a partner: 100 KBS (53/35#) 80 Sit-ups 60 Goblet Squats 40 Burpees 20 Push-ups *Split reps any way *One person working at a time
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Skill/Strength In 18:00 Back Squat 4-3-2-2-1-1 *Build to about 90-95% *After each set choose one option: A. AMRAP Strict HSPU in 0:30 B. AMRAP Kipping HSPU in 0:30 C. AMRAP Box HSPU in 0:30 D. AMRAP KB...
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