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
Couch Stretch 2:00/Side Handstand Hold 1:00-Then-2 rounds20 Unbroken WallBalls with a Lighter than metcon weight medball15 KB SwingsStrengthDeadlift- 10 sets of 210×2 @ 50-60% 1RM for speed Rest 1:00 between sets. This is more like a wodSTRENGTH/SKILLStimulus: Speed Rest: As PrescribedCoach Focus: Today’s Deadlift session is a primer for next week’s opportunity to turn your...Read More
AMRAP 6 Minutes100’ Shuttle Run (25’x4) 10 Air Squats5 BurpeesStrength N/A- this is a long wod. Wod3 Rounds (yes all of this 3 times through)AMRAP 2 Minutes15 Air Squats10 BurpeesMax Calorie machine Rest 2:00AMRAP 2 Minutes 15/12 Cals on machine you used before10 Air SquatsMax Burpees Rest 2:00AMRAP 2 Minutes15 Burpees10/7 Calorie Air Bike Max...Read More
Weight vest work is running after the wod today-Then- 500/450m Row20 Box Step Overs10 Power Position Power Cleans 400/350m Row14 Box Jump Overs8 Hang Power Cleans 300/250m Row StrengthOn a 14 Minute clock practice:1 Power Position Power Clean 1 Hang Power Clean at Knee1 Power Clean*drop and reset after every repWodFor Time100m Sandbag Run 150/100lbs...Read More
4-way Banded Glute Activation, 20 steps per direction, 5squats after each direction1:00 Hip Openers-ThenAMRAP 5 Minutes2k Bike/1k Row/800m RunEmpty Bar Back Squats in time remaining Every Minute for 10 Minutes1 Tempo Pause Back Squat @ 60%+ 1RMAthletes perform a 3 count tempo, then a full 1-count pause in bottom of squat, then stand fastAMRAP 15...Read More
Teams of 3Chris the founder of Wod Wars was kind enough to send over a bunch of past TB games and Wod wars wods so we will be doing these for the next few sundays EVENT 1 of wod wars pastAMRAP 1215 Synchronized Hand Release Push-Ups15 Synchronized Slam Ball Squats (1 Athlete w/ball)50 meter slam...Read More
Endurance Teams of 3Ready to run some more? one partner working at a time150 Burpees3000 meter row75 Burpees3000m ski50 Burpees1 mile or 800m run together. Time stops when all partners are backDepending on equipment, teams might have to do the run, row ski potions not in the order written. clearly not the end of the...Read More
Warm up3 Rounds– 1:00 Machine– 15 Air Squats -10 hang snathes-5 overhead squats add weight each roundStrength Every 2 Minutes for 16 Minutes1 Power Snatch1 Hang Squat Snatch1 Squat Snatch Wod20 Rounds for Time6 Dumbbell Front Squats 50s/35s 3 Strict HSPU*take it easy on the weight if you are new. Even no weight is fine....Read More
2:00 Machine of Choice2:00 of Banded Glute Activation-Then-2 Rounds10 Banded Good Mornings20 A-Frame Toe Touches 10 Calorie Row (Hard)Strength 1×20 deadlift If you are comfortable doing this, and have been hitting your numbers every week we really encourage you to just go for it. It’s really not that often that we would train to go...Read More
