Wednesday Workout Of the Day LIFT Press 4×3 80% WOD 21-18-15-12-9-6-3 Front Rack Lunges (135*/95/65) Burpee Box Jumps (30*/24/20) ** * Intermediate ** 20 Double Unders between each round
WOD: Press, Lunges, BBJ, Pullups, DUs Read More »
Tuesday Workout Of the Day LIFT Front Squat with 3sec pause 4×4 70% WOD 10min AMRAP 5 Chest To Bar Pullups 10 Thrusters (95/65) 15 Tuck Crunches Buy Out: 10 Wall Walks
WOD: Front Squats, C2Bs, Thrusters, TCs Read More »
Monday Workout Of the Day SKILL Pistols 4×10 WOD 800m Run 20 Knees to Elbows 20 Power Snatches (115/75) 400m Run 20 Burpees 20 Power Cleans (115/75) 800m Run If completed in 18min or less, do 100 Double Unders, 100 Situps
WOD: Pistols, Chipper Read More »
Sunday Workout Of the Day Hero WOD “Murph” Run 1 Mile 100 Pullups 200 Pushups 300 Squats Run 1 Mile NOTE: Pullup, Pushup, and Squat reps can be partitioned any way
Saturday Workout Of the Day LIFT Front Squat – Find 1RM WOD “Fran” 21-15-9 Thrusters (95/65) Pullups
WOD: Front Squat, Fran Read More »
Reminder that gymnastics classes start with Kara on Sunday at 1pm
Gymnastics Classes Read More »
Friday Workout Of the Day LIFT Snatch: Find 1RM WOD “Diane” 21-15-9 Deadlift (225/155) Handstand Pushup
WOD: Snatch, Diane Read More »
Thursday Workout Of the Day WOD 1 “Elizabeth” 21-15-9 Cleans (135/95) Ring Dips WOD 2 500m Row
WOD: Elizabeth, Row Read More »
Wednesday Workout Of the Day LIFT Find 1RM Clean and Jerk [youtube http://www.youtube.com/watch?v=ausqYhq9XMk&w=640&h=360] WOD “Isabel” 30 Snatches (135/95) [youtube http://www.youtube.com/watch?v=up5VEWCheTw&w=640&h=360]
WOD: Clean and Jerk, Isabel Read More »
Tuesday Workout Of the Day WOD Fight Gone Bad 3 Rounds, 1min each… 1. Wall Balls (24/20) 2. Sumodeadlift High Pull (75/45) 3. Box Jumps (20) 4. Push Press (75/45) 5. Row for calories 6. Rest Buy out: 8 Turkish Getups (50/35)
WOD: Fight Gone Bad Read More »
