3 rounds10 Empty Bar Thrusters 10 Bar Facing Burpees Then,3 times through starting with an empy bar and adding weight each round1×3 Power Position Squat Clean, Jerk last rep 1×3 Hang Squat Clean + Jerk last rep1×3 Tempo pull squat clean + jerk last repNew Cycle is here. Squat clean and split jerk is the...Read More
Wod Wars Past Event 1- this is a warm up for murph prep. If you have been missing murph prep scale the second part of this way way way back Event 1: Teams of 3For Time: 10 Min Cap400M Med Ball Run (Team) 1 Athlete works at a time:60 Single Arm Alternating DB Hang Snatch60...Read More
Today is your lucky day, Friday the 13th and the Aprils Drool Day Retest3:00 Machine of Choice-Then- AMRAP 3:0020 Lateral Line Hops 10 Walking Lunges5 Box Jump OversRetest April Drools Day last done April 8thRx5 Rounds21 Lateral Burpees Over Rower (or a bar if you are using ski erg or running) 21 Box Jump Overs...Read More
AMRAP 7 Minutes 12/9 Calorie Air Bike10 Empty Bar Hang Clean and Jerk:30 Plank HoldEvery Minute for 15 Minutes1 Tempo Pull Power Clean + Split Jerk*guess what? our next focus lift is squat clean and jerk! AMRAP 8 Minutes 8/6 Calorie Air Bike 8 SDLHP 75/55lbs*we can run heats of this if there aren’t enough...Read More
Weight Vest Wednesday!!! 20 Band Pull Aparts (perform 10 palms down, 10 palms up)-Then-Alt. EMOM 9 MinutesA. 6 Tempo Push Ups*B. 8 Seated Box Jumps for explosivenessC. 10 Calorie Air Bike*Tempo to the ground, fast on the way upStrength- This is going to burnEvery 4 Minutes for 12 Minutes1 Max Set of Strict Press @45%...Read More
20 Shoulder Swimmers-Then-4 Rounds10 Burpees25’ Duck Walk w/PVC held OH 10 Kip SwingsGymnastics Retest- as many feet or as many reps as possible in 6 minutes of Handstand walk (goal was 300 feet the first time)or HSPUor wall walksor Db pressesWhatever you did 6 weeks agoAll walks performed in 25′ sections.For Rx and Intermediate levels,...Read More
AMRAP 5:00 (Steady Pace)10 Plate Ground to Overhead 45/25lbs Run 100m20 Double Unders/Single Unders-Then-20 Banded GoodmorningsHigh CNS Lift Retest Find a 3RM DeadliftThe goal is for athletes to pull their old 1RM for 3.STIMULUS AND COACH’S NOTESSTRENGTH/SKILLStimulus: Heavy Rest: As NeededCoach Focus: It’s finally here! Crank up the tunes, create the vibe and help your...Read More
EVENT 3 From TB gamesTeams of 311 MIN CAP30 Deadlifts + 30 Hang Power Cleans+ 30 Shoulder to Overhead (Rx 155/105, Mast 35+ 135/95, Int/Mast 45+ 115/75, Nov 95/65)Then…20 Deadlifts + 20 Hang Power Cleans+ 20 Shoulder to Overhead (Rx 185/125, Mast 35+ 155/105, Int/Mast 45+ 135/95, Nov 115/75)Then…10 Deadlifts + 10 Hang Power Cleans...Read More
There are no regular classes NEXT Saturday. Come out to the Grand Opening if you want to get a wod in. 8amWaterfall style teams of 5- 10 rounds at each station for each person. 1 Minute each stationBike Row SkiBurpee Rest 9am800m Run-Then-then 4 rounds of both movements, alternating between the two30 seconds on 30...Read More
