Tuesday, 21 September 2021

This Friday, 24 September, come in for a FREE CLASS!

Class times are 0530, 0630, 0845, 1200, and 1730.

Endurance:

Assault bike 2400m

Rest 2:00

Row 1000m

Rest 2:00

Run 800m

Rest 2:00

Assault bike 1200m

Rest 1:00

Row 500m

Rest 1:00

Run 400m

 

For time

 

Strength/Skill:

Every minute on the minute, for 5:00, perform:

6/3 “Perfect” push-up, adding 2 push-up each minute*

 

For quality and total reps

*Start at 6/3 on minute 1, 8/5 on minute 2, 10/7 on minute 3, and so on. On last minute, 5, perform max reps.

 

rest 2:00, then…

Every minute on the minute, for 5:00, perform:

3 Sit-up, adding 4 sit-ups each minute*

For quality and total reps

*On last minute, 5, perform max reps.

 

 

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Monday, 20 September 2021

This Friday, 24 September, come in for a FREE CLASS!

Class times are 0530, 0630, 0845, 1200, and 1730.

Conditioning:

Partner WOD

As many rounds and reps as possible in 15 minutes of*

8 Calories rowed

8 Burpee box overs (20″)

8 Calories biked

8 Alternating dumbbell snatches (75/50)

 

For score

*Partners alternate complete rounds

 

…Rest 3:00 then…

 

As many rounds and reps as possible in 10 minutes of

40 Wall-ball shots (25/16)@(10/9′)

30 Kettlebell swings (62/45)

20 D-ball cleans (100/80)

 

For score, equal work

 

…Rest 3:00 then…

5:00 Partner max calories on ski erg or assault bike

 

For score, equal work

 

 

Post results and experience in comments

Saturday, 18 September 2021

This Friday, 24 September, come in for a FREE CLASS!

Class times are 0530, 0630, 0845, 1200, and 1730.

Conditioning:

Run 800m

25 Power Cleans (95/65)

25 Toes-2-Bar

Run 600m

30 Shoulder to Overhead (95/65)

30 Goblet Squats (53/35)

Run 400m

35 Sit-ups

35 Box Overs (24/20″)

Run 200m

40 Wall-Ball Overhead Walking Lunges (20/14)

40 Single Unders

 

For Time

(22:00 cap)

Compare to Saturday, 03 September 2016

 

Strength:

Overhead squat

5 reps at 80% 1-rm

3 Sets

 

For quality

 

 

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Friday, 17 September 2021

Conditioning:

Every minute on the minute for 6 minutes:

Odd minutes: 0:30 Max deadlifts (275/183)

Even minutes: 0:30 Max bar facing burpees

 

For score

…Rest 5:00 then…

Every minute on the minute for 6 minutes:

Odd minutes: 0:30 Max deadlifts (225/153)

Even minutes: 0:30 Max burpees

 

For score

…Rest 5:00 then…

Form a team of 3 then…

2 team members run 400m holding rope while 1 team member rows for max calories.  When those 2 team members return, rower switches out and 2 team members run another 400m while remaining team member continues rowing for max calories.  Each member is to row once and run twice.

 

For time and max calories

 

 

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Wednesday,15 September 2021

 

Conditioning:

As many rounds and reps as possible in 9:00 of:

10 Back extensions

15 Kettlebell goblet squats (53/35)

20 Butterfly abmat sit-ups

25′ Handstand walk

30 Double-unders

 

For total score

…Rest and warm up back squats in 15:00 then…

 

Strength:

Back squat

6 reps at 65% of 1-rm every minute on the minute for 8 minutes

 

For quality

 

 

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Monday, 13 September 2021

Conditioning:

Partner WOD, equal work required

20 Handstand push-ups

40 Pull-ups

60 Overhead squats (125/83)

40 GHD sit-ups

20 Bar over burpees

 

2 Rounds for time (30:00 cap)

…Rest 3:00 then…

3:00 Partner ski for calories

 

For total score

 

 

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Wednesday, 08 September 2021

Join us today for a FREE class! There are progressions/modifications for everyone’s ability.

 

Conditioning:

On an 8:00 clock…

3 Rope climbs (12′)

6 Double dumbbell clusters (2x 50/35)

3 rounds then…

Max calories biked in remaining time

 

…Rest 2:00 min…

 

On an 8:00 clock…

10 Box jumps (30/24”)

10 Push-ups

3 rounds then…

Max calories rowed in remaining time

 

…Rest 2:00 then…

 

On an 8:00 clock…

8 V-ups

16 Kettlebell swings (72/53)

3 rounds then…

Max double-unders in remaining time

 

For total score of calories and double unders

 

 

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Monday, 06 September 2021

We will have one class time today at 0930.

Join us this Wednesday for a FREE class!

Conditioning:

“Laboring Through 2021”

3-person Team WOD

As many rounds as possible in 2021 seconds of:

9 Wall-ball shots (20/14)@(10/9)

10 Dumbbell snatches (50/35)

9 Box jump overs (20″)

10 Half-tacos

9 Plate-facing burpees

 

For total rounds and total calories*

*At 3-2-1-g0, athlete A starts rowing for max calories while athlete B simultaneously goes through an entire round. Once B completes full round and gets to the rower, B tags A and continues rowing. Athlete A then runs to tag athlete C, who begins the next round. Athlete A then rests until tagged by athlete B. This flow continues for the full 2021 seconds (33 minutes, 41 seconds).

 

 

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Saturday, 04 September 2021

Join us this Monday at 0930 for a Labor Day WOD!

This will be the only class time on Monday.

Conditioning:

Partner WOD (equal work)

“Ghost”

40 Wall-ball (20/14) @ (10/9’)

30 Toes-2-bar

 

3 rounds for time

(10:00 cap)

 

…rest and warm-up* lifts in 15:00, then…

“Roadhouse”

Complete as many rounds* and reps as possible in 10-minutes of:

9 Deadlifts (135/93)

6 Burpees-over-bar

3 Squat cleans (135/93)

 

For score

*Partners alternate complete rounds on “Roadhouse”

Compare to Wednesday, 01 July 2020

 

 

Post results and experience to comments

WOD’s courtesy of Battle at the Base 2020 competition

Tuesday, 31 August 2021

Conditioning:

1:00 Row for calories

0:30 Rest

1:00 Burpees

0:30 Rest

1:00 Double-unders

0:30 Rest

 

6 Rounds for score,  no additional rest between rounds

 

 

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Saturday, 28 August 2021

 

Conditioning:

Partner WOD

1-mile partner run

100-ft handstand walk

1000m Row

100 Burpees

3000m Bike

100-ft handstand walk

1-mile partner run

 

For time

Instructions: On both runs, team members must run together holding a rope. Each member must have a hand on the rope at all times when the team is moving. On the handstand walks, row, bike, and burpees equal reps/distance is required; with only one member working at a time.

 

 

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Tuesday, 24 August 2021

Join us this Wednesday for a FREE class!

Endurance:

“6 Minute Bike Test”

6:00 Bike for total calories

 

For score

Compare to Tuesday, 06 April 2021

Conditioning:

“Scott Panchik”

10-9-8-7-6-5-4-3-2-1

Burpee Box Jump Overs (24/20)

1 Rope climb (12′) after each round

 

For time (15:00 cap)

 

 

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Saturday, 21 August 2021

Join us Wednesday, 25 August for a FREE class!

 

Conditioning:

“Seriously?!”

Buy-in:

600m Run

…then…

2 rounds of:

15 GHD Sit-ups

20 Fat Bar Deadlifts (220/150)

25 Double Unders

25 Burpees

20 Overhead Squats (115/73)

15 Pull-ups

…then…

Sell-out:

750m Row

 

For time

 

 

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Friday, 20 August 2021

Join us Wednesday, 25 August for a FREE class!

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 14 minutes of:

Row 100m

2 Handstand Push-ups

4 Chest-2-Bar Pull-ups

6 Burpees

8 Slammers (12/8) @ 2m

 

For Score

(Row is worth 2 points)

Similar to Friday, 30 April 2021

 

Strength:

Clean High Pull

3 @ 25% 1RM

3 @ 40%

3 @ 55%

2 @ 65%

2 @ 75%

2 @ 85%

1 @ 95%

1 @ 100%

1 @ 105%

1 @ 110%

 

For quality

 

 

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