For Time with a Partner:2 Rounds30 Wall Walks (scaled or 60 double db presses if you don’t want to go up side down) 40 Power Cleans 205/140lbs, or ~75% 1RMSplit work anyhow, but it must be kept even. 26 minute cap Scaling: Wall Walk: Every athlete should have a target to get their hands over...Read More
With Christmas and New Years day both falling on Saturday this will be the last endurance class of 2021, So sad. EVERYONE get your butts out here for thisRepeat of a few weeks ago since it was so fun! 8am Teams of 5! waterfall style workout, we are adding a burpees station though1 minute Ski1...Read More
1:30 Hip Openers1:00 Squat HoldThen3 Rounds8 DB Goblet Squats8 Single Arm DB Thrusters (4 per arm) 8 Lateral Burpees over DBEvery 2:30 for 6 SetsTempo Back Squat5-5-3-3-2-1 Perform a 3-count to the bottom. Do not pause in the bottom, stand up right away. Start around 50-60% and add weight each set, building to AHAP. You...Read More
Warm up5 Minute on a bike or rower*Every :90 starting at 0:005 Hang Squat Cleans (start with empty bar and add weight each round) Then Build to 60% of 1RM Front SquatYou can over a little bit and then lower the weight for the workoutWod-AMRAP 30 Minutes, alternating full rounds w/ a Partner:3 Front Squats...Read More
Long workout today. Don’t be late for class but if you are, be ready to start the workout at :15 after20 Slow A-frame Toe TouchesThen|2 Rounds10 Single DB RDLs (per side)10 Single Arm DB STOH (5 per arm) 2 Wall Walks AMRAP 4 Minutes x 54 Toes to Bar8 S-arm DB Hang Clean and Jerk...Read More
Barbell Warm up for snatchStrength15 minute emom 1 Snatch High Pull + 1 Hang Power Snatch (above the knee) + 1 Power power or squat Snatch from floor This complex is completed without dropping the bar.WodFor Time40/35 Calorie Row35 hand release Push Ups 35 DB Thrusters 50s/35s*try to avoid worming up push ups for the...Read More
Sunday FundayTeam of 2 Wod 1-10 Minutes10 Synchronized Alternating dumbbell snatches20 Pull ups split how you want1 partner does 100m farmer walk while the other rests Wod 2- 8 minute amprap- Split how you want10 Deadlifts 225/18540 Wall Balls Wod 3- partner wod6 Minutes6 slam balls6 burpees Sprint this, split how you want.Read More
8am Endurance partners 45 Minutes Worth of work Score is meters 15 minutes on the ski for meters 15 mintues on the rower for meters 15 mintues of running alternating 200’s 9amsolo or with a partner. Do 1 workout or all 3. the important thing is to show up3 Rounds for time of:9 Squat Cleans,...Read More
Friday!!!! We would like you all to come out to our Friday Night Lights Holiday Jamboree tonight starting at 4pm. Bring food, drinks, family and friends. Do both the workouts, do one, or just come out to hang out from 4 to 7. We will run heats of the workouts about every 15 minutes. In...Read More
