Sunday Funday teams of 2Wod 1-Classic8 minutes Alternating rounds6 Kb swings4 goblet squats Run to conesDont start working until your partner tags you inWod 2-10 Minutes Amrap split how you want20 wall balls 10 cals on ski or bike Rest 5 minutes BUT start to warm up for your one rep tryWod 3-8 Minutes for...Read More
8 am endurance team of 2Rower and ski erg today15 minutes each machine, score is total metersPartner 1- Ski or row for meters while Partner 2 runs 400, switch after partner 2 is backKeep track of your runs because that will be added to your total meters at the endAt the 15 minute mark switch...Read More
300m Run20 Air Squats50’ High Knees50’ Butt Kickers50’ Lunge and Reach50’ Duck Walk20 Front Squats, empty bar300m RunThen,1×3 Power Position Squat Clean1×3 Hang Squat Clean1×3 Squat Clean w/ light weight Then, continue building to 1st barbell weight.WodEvery 2 Minutes for 24 Minutes250′ Shuttle RunX Squat Clean *250′ Shuttle RunSet up a 25-50′ section and perform...Read More
20 A-frame Toe TouchesThen,Alt. EMOM 6:00, each movement twice:1- 10/8 Calorie Row2- 10 Pause Ring Rows (Pause at top of row) 3- 15 Russian KB Swings Rope Climb Skill1×3 Seated Foot locks1×3 Seated Foot Lock + Stand1 “as many pulls as possible” Rope Climb1 Rope Climb AMRAP 24 Minutes, alternating movements with a partner:2 Rope...Read More
30 Calorie Row/SkiThen20 Band Pull Aparts20 Step ups 24/20”20 Band Pull Aparts 20 Empty Bar Push Press Strength EMOM 15 Minutes 1 Split Jerk w/ pause in the dip and in the catchCoach Focus: A Split Jerk with poor dip-drive mechanics is doomed from the start. Use today’s skill work in the Split Jerk to...Read More
2:00 Hip Openers1:00 Air Squats with glute band around kneesThen4:00 row or bike*Every minute starting at 0:00, perform 3 KB Taters Back Squat5×5 @ 85% 5RM from last week.All sets are at the same weight.Rest 2-4 minutes between sets. *See Coach’s notes for athletes who did not do a 5RM last week. Optional AccessoryEMOM 12...Read More
One class as usual 9amPretty straightforward partner wod. Looks easy enough right? 25 Minute Amrap20 Power cleans 155/12550 Meter sled push heavy (halfway down the parking lot, other partner pushes it back up)20 burpeesRead More
Happy New Year! New year, new you? Or same year, same you? The decision is yours. 2 Classes today. 8am, 9amHero wod JerrySgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his...Read More
Happy New Years Eve4 Classes today 5am 6am 9am and 10am. Closing at 11am 11am to about 3 or 4 pm there is a weightlifting meet happening. You are welcome to participate, but it is a structured meet which means it would take more than an hour to get through it. There will not be...Read More
