We have 2 days of heavy lifting coming up so we will do a little repeat of some bodyweight/cardi hero wods today. Jerry or Laredo. JerryRun 1 MileRow 2000Run 1 Mile OR Laredo6 Rounds For Time24 Air Squats24 Push-Ups24 Walking Lunges400 meter Run****Afternoon classes if you want to sub out 80/70 cals on a bike...Read More
Just a wod today! We want you to push yourself on this. Why JUST a Wod today? When we just have a wod that means we want you to push yourself on it. Warm up properly, you should be sweating before you start. Max effort on the workout. Focus, don’t just go through the motions....Read More
Change of plans if you read this earlier. Solo workout today10 Minutes Amrap14 single arm DB snatches 14 Burpees Rest 3 minutes 10 Minute amrap10 Single arm Db hang clean and jerk (5 each arm) 12 squats with your DB run 200M Rest 3 Minutes Wod 34 Minutes as FAR as possible single arm DB...Read More
8am- You did a 2 mile time trial two weeks ago. lets test your mile time. Is should be LESS than half of your 2 mile time. Lets get some people out here to push each other. Warm up properly! DONT AVOID THE RUN. 9am and 10am3 rounds for time of:20 Toes-to-bars7 power cleansRest 5...Read More
Warm upBarbell Warm up2 RoundsMinute 1- 10 clean grip high pullsMinute 2- 5 Power positon power cleans+ 5 hang position power cleansMinute 3- 7 Power Cleans from the shinMinute 4- 7 Squat cleans starting from the power position Strength- 5 Minutes to warm up with some weights then 20 Minutes to establish a 1 rep...Read More
Lets Deadlift, it’s good for you! Warm up3 Rounds10 Good Mornings10 Empty Bar deadliftsRun 200 Strength 14 Minutesevery other minute on the minute perform 5 heavy deadliftsNot looking for a 5 rep max as recovery time is cut a little short but 70 to 80 percent range should be doable. Its 35 reps totalPlenty of...Read More
Warm up3 Rounds7 Strict press7 Push press7 Split jerkRun 200 Strength5 sets of 2 Split jerk. Build up weight. Focus on technique Wod- Nothing fancy, just work16 Minutes Amrap10 D-balls over the shoulder as heavy as you can find20 lunges with your ballRun 200 m with your ballRead More
Just a wod today! a 3 part wodNice long warm up4 Rounds 5 ring rows (ring rows for everyone 5 Push ups10 squats 200m runTake 10 minutes to get your bar ready and go through a couple rounds of each part of this workout at a slow controlled pace. Wod 10 Minute emom (turns into...Read More
Warm up3 Rounds 7 Front Squats with and empty bar7 Push ups200 m runStrength 5 by 4 front squats at moderate weight to get your legs nice a tired for the workout. 70+ percentWod- Repeat wod. Compare to July 6th20 Min Amrap only the calories countBike verions100 burpees over your bar With remaining time bike...Read More
Come in, get your equipment ready, do the warm up on the board and we will start at 10:15 sharpChange it up a little. Just one workout today, but its a tough one. keep simple. If all the inside spots are full you can still show up and workout outside. Just reserve an outside spotPace...Read More
