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Saturday, 30 December 2023

29 December 2023 by 4 Comments

Class on Monday, January 1st is at 0900 ONLY. Happy New Year!

 

Conditioning:

4-person Team* WOD

“Last jubilee of 2023!”

Complete as many reps as possible in 5-minutes* of:

Max reps double unders

 

…rest 2:00, then…

12-minutes of max calories*

 

…rest 2:00, then…

Complete as many reps as possible in 5-minutes* of:

Crossover single unders

 

…rest 2:00, then…

12-minutes of max calories*

 

…rest 2:00, then…

Complete the remaining reps* with:

Single unders

 

For time

*The total of the calories and reps need to equal 2023. Two teammates are working at a time. Athletes can choose their machine, and may switch at any time.

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, CFE, Monostructural, Partner WOD, Team WOD

Friday, 22 December 2023

21 December 2023 by 3 Comments

 

Conditioning:

Partner WOD

Complete as many rounds and reps, alternating exercises, in 5-minutes of:

16 Crossover singles

8 GHD sit-ups

4 Burpees

 

…Rest 3-minutes, then…

 

Complete as many rounds and reps, alternating exercises, in 5-minutes of:

2 Rope climbs

4 Goblet squats (72/53)

8/6 Calories biked

 

For Score

 

Strength:

Every 90 seconds, perform 1 Back Squat*

 

For max load

*Weight starts at 28% of 1RM, increase by 10% for the first 12:00, then by 5% every set until failure

 

 

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Filed Under: 1-RM, 11-20 min, 6-10 min, AMRAP, Bodyweight, Couplet/Triplet, Monostructural, Partner WOD

Saturday, 16 December 2023

15 December 2023 by 3 Comments

Conditioning:

Partner WOD, equal work required

1,500m Ski for time

 

…Rest 3:00 and then…

 

20 Rounds, partners alternate exercises, of:

5 Strict pull-ups

10 Push-ups

15 Air squats

 

For time

 

…Rest 3:00 and then…

 

3,000m Bike for time

 

 

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Filed Under: 20+ min, Bodyweight, Couplet/Triplet, Monostructural, Partner WOD

Saturday, 09 December 2023

8 December 2023 by 1 Comment

Join us today, Saturday, Dec 9th at 9 am for a FREE class!

Join us this evening, Dec 9th at 6 pm for our Annual Christmas Potluck Party!

 

Conditioning:

Partner WOD

Buy-in:

40 D-ball cleans (100/70)

 

…then…

10 rounds* for time of:

5 Handstand push-ups

5 Squat cleans (155/103)

5 Chest-to-bar pull-ups

5 Burpees-over-bar

 

…rest 5:00, then…

 Sell-out:

Max tonnage Bench press*

 

For time and score

*Partners alternate complete rounds. On BP, partner A does max reps in 20 seconds at any designated load (minimum 45/33), then has 10 seconds to rotate and change load (if necessary), and then partner B does 20 seconds at any designated load, then has 10 seconds to rotate and change load back to partner A, and then repeat once more each.

 

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Filed Under: 20+ min, Bring a Friend WOD, Gymnastics WOD, Hybrid, Lifting, Partner WOD, Strength/Speed

Saturday, 02 December 2023

1 December 2023 by 2 Comments

Conditioning:

Partner WOD, equal work required

60 Calories skied

40 D-ball cleans (100/70)

20 Wall-walks

60 Calories biked

40 Double dumbbell thrusters (2 x 50/35)

200 Double unders

60 Calories rowed

40 Burpee box jump overs (20″)

20 Devil’s presses (2 x 50/35)

 

For time

(35:00 cap)

 

 

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Filed Under: 20+ min, Bodyweight, Chipper, Partner WOD

Tuesday, 21 November 2023

20 November 2023 by 2 Comments

We will be closed Thanksgiving Day.

One class at 0900 on Friday, 24 Nov.

Join us this Saturday, 25 Nov, for a FREE class at 0900!

No experience needed and everyone welcome!

 

Endurance:

Partner WOD

As many calories and reps as possible in 30-minutes of the following:

10 Box jumps (24/20″)

10 Kettlebell swings (53/35)

30 Double-unders

 

For scores*

*One partner completes amrap while the other partner bikes for max calories. Partners must switch after each full round of the amrap.

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Couplet/Triplet, Monostructural, Partner WOD

Tuesday, 07 November 2023

6 November 2023 by 3 Comments

Join us this Saturday, 11 Nov at 0900 for a FREE workout!

No fitness experience is needed and everyone is welcome!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Strength:

Hang power snatch with 3-second pause above knee

3 @ 55% of 1-Rm snatch

3 @ 60%

2 @ 65%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 80-85%

 

For quality

 

Conditioning:

Partner WOD, partners alternate exercises

As many rounds and reps as possible in 14-minutes of the following

4 Bar muscle-ups

8 Single arm front rack goblet squats (4/side) (53/35)

32 Crossover single-unders

 

For score

 

 

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Filed Under: 11-15 min, AMRAP, Bodyweight, Couplet/Triplet, Lifting, Partner WOD

Tuesday, 31 October 2023

30 October 2023 by 5 Comments

Join us Friday, 03 Nov at any class time for a FREE workout!

No fitness experience is needed and everyone is welcome!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

No night class Tuesday, 31 October. Sorry for any inconvenience

 

Skill:

0:20 L-hang from bar

0:30 Rest

1 Wall walk + 6 Shoulder Touches

1:00 Rest

 

4 Sets for quality

 

Conditioning:

Partner WOD

“This is Halloween”

1031m Row

31 Box jumps (24″/20″)

31 Handstand push-ups

31 Cal assault bike

31 Kettlebell swings (70/53)

31 Wall ball cleans (20/14)

31 Push-ups

31 (x2) Double-unders

31 Kettlebell goblet squats (70/53)

31 Slammers (20/14)

31 Devil presses (2×50/35)

 

For time

Compare to Saturday, 31 October 2020

 

 

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Filed Under: 20+ min, Bodyweight, Chipper, Gymnastics WOD, Monostructural, Partner WOD, Skill

Friday, 27 October 2023

26 October 2023 by 5 Comments

Join us this Saturday, October 28th. at 0900 for a FREE workout!

Everyone is invited, and no fitness experience is needed!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

Partner WOD*

With a 40-minute clock, perform:

Max rep box step-ups (20″)*

 

For score

*One person working at a time. Rx+ option is weighted, up to (45/35)

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Partner WOD

Wednesday, 25 October 2023

24 October 2023 by 4 Comments

Join us this Saturday, October 28th. at 0900 for a FREE workout!

Everyone is invited, and no fitness experience is needed!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

Partner OR Individual WOD

3 Rounds for time of:

8 Synchro deadlifts (225/153)

8 Synchro bar muscle ups

 

…Rest 2-minutes and then…

 

2 Rounds for time of:

16 Synchro hang power cleans (135/93)

16 Synchro chest to bar pull-ups

 

…Rest 2-minutes and then…

 

48 Synchro shoulder to overhead (135/93)

48 Synchro pull-ups

 

For time

(30:00 cap)

 

 

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Filed Under: 20+ min, Bodyweight, Couplet/Triplet, Lifting, Partner WOD, Skill

Wednesday, 18 October 2023

17 October 2023 by 5 Comments

Congratulation to MP’s Justin Carpenter and Brian Flynn for competing at Midwest Fall Classic! Ape Strong!

Join us this Friday, October 20th for FREE at any class time!

No fitness experience needed!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Conditioning:

Partner WOD*

50 Double dumbbell box step overs (2 x 35/25)(24/20″) (Partner must hang from rig while other partner works)

50 Wall ball shots (20/14)(10/9′)(Partner must hold both dumbbells in suitcase hold while other partner works)

50 Double dumbbell hang clean and jerks (5 pull-ups from each athlete every time you break)

50 Double dumbbell deadlifts (5 pull-ups from each athlete every time you break)

20 Single-arm devil press (5 pull-ups from each athlete every time you break)

 

For time

(20-minute cap)

 

….Immediately into….

 

3:00 Max reps bar muscle ups (2 points each) or max reps burpee pull-ups (1 point each)

*Partners may split reps in the chipper and in the 3:00 max reps however they choose.

 

…Rest 5:00 and then…

 

In same partner group, perform

5-minute max calories biked

 

For score

 

 

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Filed Under: 11-15 min, 16-20 min, AMRAP, Bodyweight, Chipper, Gymnastics WOD, Monostructural, Partner WOD, Skill

Friday, 06 October 2023

5 October 2023 by 8 Comments

Join us for a FREE trial class this Friday, October 06, at any class time!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 14, 2023

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Conditioning:

Option 1 (Individual):

300 Box step ups (20″)*

 

For time

(15:00 cap)
*Weighted is optional and Rx+

 

Option 2 (Partner):

As many reps as possible in 15-minutes of:

Box step ups (20″)

 

For score

 

 

Strength:

Bench Press

5 @ 55% of 1-rm

4 @ 65%

3 @ 75%

2 @ 85%

1 @ 95%

6 @ 70%

6 @ 80%

 

For quality

 

 

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Filed Under: 11-15 min, AMRAP, Bodyweight, Bring a Friend WOD, Lifting, Partner WOD

Friday, 29 September 2023

28 September 2023 by 7 Comments

Join us for a FREE trial class this Friday, September 29, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

Partner WOD

400 Box step-ups (20″)*

 

For time

 

*At the start of every 2:00, including minute 0:00, perform the following:

1st 2:00 – 6 synchro burpees over same bar

2nd 2:00 – 4 synchro power cleans (185/123)

3rd 2:00 – 30 double unders each or 60 single unders each

 

 

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Filed Under: 16-20 min, 20+ min, Bodyweight, Hybrid, Lifting, Monostructural, Partner WOD

Saturday, 23 September 2023

22 September 2023 by 2 Comments

Join us today, Saturday, September 23 at 0900 for a FREE workout!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

Partner WOD, partners alternate exercises

As many rounds and reps as possible in 20 minutes of:

2 Bar muscle-ups

15/12 Calories bike

6 Devil presses (2×50/35)

200m Run

6 Tire flips (210/180)

 

For score

 

…rest 2:00,then…

3:00 Max calorie partner row

 

For score

Compare to Saturday, 10 September 2022

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Monostructural, Partner WOD, Skill
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