Warm Up Sand Bag Carry- 800M with a pal Strength- Back Squat 5,5,5,5,5+ Last set as many reps as possible. build up to 75-80 percent of your max by that last set. Wod- sprint practice!!!! These are 3 wods, back to back to back with 2 minutes rest in between. All out efforts for all...Read More
Team “fight gone really bad” Have all equipment ready by 10:15- This is going to take a little planning, Start at different stations so we are spread out. Split work however you want 3 Rounds- 2 minutes per station- Max reps at each station, split work however you want. Clock doesn’t stop, switch to...Read More
Endurance Wod 1 5 Mins To Complete 800m Run In remaining time, ME Air Squats 2 Min Rest 5 Mins To Complete 800m Run In remaining time, ME WBS Rx 20/14 RxC 30/20 2 Mins Rest 5 Mins To Complete 800m Run In remaining time, ME MB Sit Ups Score is the amount of air...Read More
Warm Up, row 750 Strength Push jerk Sets of 4, 4,4,4,4,4, “Diane” 21-15-9 reps of: 225 pound Deadlift Handstand push-ups Extra- Dead Legs Mile Run… Run with a group, push each other… remember your time, see how much better you can do when you run a mile on fresh legs Read More
Girls week, to get in the record book someone else counts your reps. Warm up, Slowly build up to the weight you are going to use for Grace the strength today is a a wod Grace 30 clean and jerks for time 135/95 WOD 2 “Annie” 50-40-30-20-10 Double Under Sit upRead 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
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
