Teams of 2 Chipper- 40 minute AMRAP. can you finish 1 round and get back to the rower? 1000m Row (split how you want) 800m Run (each run 400m) 70 Bike cals 60 Clean and Jerks 135/95 (split how you want, but try for 30 each, this is going to take a little while) 50...Read More
8am Endurance Wod- It’s been one month since we did this- 8am Endurance- Famous Train Harder Triathlon 1500M row 1 Mile Run 1 Bike Tabata 1000m Row 800m Run 1 Bike Tabata 500M row 400m Run 1 Bike tabata Write down your bike cals after every tabata. You get to take a second off your...Read More
Warm up- 3 rounds Row 10 cals 20 OHS with pvc 20 Pass throughs Then- 0-2 Minutes 10 power position power snatch 2-3 Minutes 10 Hang position power snatch 3-4 Minutes 10 Power Snatch from the knee 15 minutes to build to your heaviest 3 reps of TOUCH AND GO power snatch. Regionals Event...Read More
No Strength Today Triple 3’s READ THE SCALING. Don’t use the excuse “I cant do that, I am not coming in.” We will help you scale back so you can do this. Triple 3 For time: 3,000-m row 300 double-unders 3-mile run Scroll for scaling options. Post time completed to comments. Compare to 140724. Related:...Read More
14th session of squats and milk. A few more sessions and then we are done Warm up- 30 perfect air squat. If you are not doing squats and milk do 6 sets of heavy 3’s You have 16 minutes to do this. We are only doing it once this week. Wod- 3 Rounds for time...Read More
Warm up- Everyone warms up, we are doing the wod first today- Meet at the board right away to go over everything. Strength is after the wod 5 minute bike Then 3 rounds of 5 pull ups (this is also the time to get your pull up area ready for the wod) 7 KB swings...Read More
Happy Monday. Dia De Los Dead Lifts. Happy Birthday Manoli. Warm Up- Run 800 with a partner and learn one fun fact about them. We will go over fun facts when you all get back 20 Weighted good mornings 40 Walking lunges 20 Deadlifts with an empty bar Strength- This should take awhile 5 sets...Read More
Sunday Funday Lets see how fast a team can get through this rx Warm up your squats before. for at least 10 minutes ++FInd a teammate that is going to use the same weights as you!! Partner wod for time 4 front squats 295/185 60 Burpees 8 BACK squats 275/165 50 Burpees 12 FRONT squats...Read More
So you ate really really really bad huh? 8am Choose 1- Row 5k or Row 10k 9am mobility 10am- Calorie blaster Partner wod 45 Minute amprap, go up the ladder Bike or rower cals (mix it up) and burpees Split burpees and cals however you want, but run together. 2,2 run 200 together 4,4, run...Read More
NO 5Am Or 6Am Wod today. First class is Fit class at 9am. then normal schedule the rest of the week. Coach led warm up with a review of the med ball clean 12th Round of Squats and Milk Then Wod is 3 rounds for time of: 50 medicine-ball cleans Run 800 meters Men:...Read More
