Ladies Week! All the “girls” this week. Also we will get out the record book. Here are the rules for an official record. Must have a judge that is not a spouse, girlfriend, boyfriend. BFF… you get it… Must go over standards with your judge before you start. Judge must comfortable giving you a “NO...Read More
Ladies Week! All the “girls” this week. Also we will get out the record book. Here are the rules for an official record. Must have a judge that is not a spouse, girlfriend, boyfriend. BFF… you get it… Must go over standards with your judge before you start. Judge must comfortable giving you a “NO...Read More
Sunday Funday Warm up and have equipment ready for your team at 10:15- Start warming up for wod 1 Teams of 2 Wod 1 6 Minutes Total to find 1 rep max power clean for each team member Wod 2- 12 Minutes Amrap 12 Dumbbell Thrusters 12 Burpees 100m run together **Split the thrusters and...Read More
8 am Endurance- Time to practice your running! The Bill Sheehan Turkey Sandwich 5k is coming up run 200- rest 60 seconds run 200-rest 60 seconds run 400- Rest 90 seconds run 400- Rest 90 seconds run 800- Rest 2 minutes run 800-Rest 2 minutes run 400-rest 90 seconds run 400- Rest 90 seconds run...Read More
Warm up 4 rounds 5 pull ups (weighted) 10 push ups 15 squats Strength Deadlift 5,5,5,5,5 We are not looking for broken backs.. this is about form. Go a little lighter Wod 14 minute AMRAP 9 chest-to-bar pull-ups 10 power cleans, (135/95) 20 squatsRead More
Warm Up minute 6 minute emom- run 100m, 5 push ups then 10-20 empty bar back squats with a 1 second pause at the bottom Strength- Back squats Heavy 3’s (do two or three sets of 5 to build up to first weight of 3’s, you should be working above 85 percent) 3,3,3,3,3 WOD...Read More
Warm Up 800M sandbag run with a partner Strength Push Jerk 2,2,2,2,2,2 Go heavy! Wod 6 Rounds 9 Shoulder to overhead 135/95 9 burpees over your bar 200M run with a wall ballRead More
Warm up- 500M row 3 rounds 10 pull ups 10 push ups -Grab a bar work empty bar power postition squat clean Strength Sets of 2 Power position squat clean- work on speed under the bar 2,2,2,2,2,2 Wod 20 min AMRAP 400m Run 10 Squat Cleans (135/95) 10 T2BRead More
Sunday Funday Teams of 2- Wod 1- 10 minutes 800M with a 45/25 plate Max wall balls with remaining time- 2 burpees each every time you switch off on the wall balls Wod 2- 12 Minute Amrap 10 Clean and Jerk 135/95 10 pull ups *clean and jerks and pull ups can be split however...Read More
