Tuesday, 19 October 2021

Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

Endurance:

Run 800m

Ski 3:00 for calories

Bike 3:00 for calories

Row 3:00 for calories

Rest 5:00

 

2 rounds for time and total calories

 

 

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Tuesday, 12 October 2021

Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

Endurance:

Run 1 mile

Rest 2:00

15 Calories ski

15 Calories row

15 Calories bike

Rest 2:00

Run 800m

Rest 2:00

20 Calories ski

20 Calories row

20 Calories bike

Rest 2:00

Run 400m

Rest 2:00

25 Calories ski

25 Calories row

25 Calories bike

 

For time

 

 

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Monday, 04 October 2021

Monday, 0630 class this week is canceled. Sorry for any inconvenience.

Join us this Saturday, 09 Oct. for a FREE class at 0900!

 

Endurance:

Every 7:00 on the minute, for 5 rounds:

400m Run

Max cals bike/ski/row to the 5:00 mark*

 

For score of total calories

*Mandatory rest at the 5:00 mark each round.  Each athlete must ski once, row twice, and bike twice.

 

 

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Tuesday, 28 September 2021

Endurance:

20-15-10 calorie rounds of:

Calories ski erg

Calories assault bike

Calories row

…then…

Run 1 mile

…now…

10-15-20 calorie rounds of:

Calories ski erg

Calories assault bike

Calories row

 

For time

(40:00 cap)

 

Accessory:

10 Wall assisted single leg RDLs (5 ea leg)

4 Sets for quality

 

Compare to Tuesday, 20 October 2020

 

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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

 

 

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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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Tuesday, 14 September 2021

Endurance:

Every 8 minutes on the minutes:

Row 1000m

 

5 Rounds for quality of pacing*

* Goal is negative splits each 1000m

 

Core Accessory Work:

0:30 Side plank (right)

0:30 Rest

0:30 Side plank (left)

0:30 Rest

 

3 Sets

 

 

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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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Tuesday, 07 September 2021

Join us for a FREE class tomorrow!

Endurance:

Partner WOD, equal work required:

2:00 bike for calories

2:00 ski for calories

2:00 row for calories

2:00 rest

 

4 Rounds for time and total calories

 

Accessory Work:

12 Dumbbell floor press*

3 Sets for quality

*athlete can build in weight each set, or stay at same load.  Must be unbroken reps.

 

 

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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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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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Tuesday, 17 August 2021

Join us Wednesday, 25 August for a FREE class!

Endurance:

15:00 Row @ 90% of 6-min row pace

…Rest 5:00 then…

15:00 Bike @ 90% of 6-min bike pace

 

For pacing quality

Compare to Tuesday, 27 April 2021

See “6 min row test” here Friday, 23 July 2021

See “6 min bike test” here Tuesday, 06 April 2021

 

 

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Wednesday, 11 August 2021

 

Strength & Endurance:

Run 200m

1 Complex* (135/93)

Row 500m

1 Complex* (145/93)

Bike 1800m

1 Complex* (165/113)

Ski 1000m

1 Complex* (185/123)

Run 600m

1 Complex* (205/133)

Row 500m

1 Complex* (215/143)

Bike 600m

1 Complex* (225/148)

 

For time

*1 Complex is:

Clean ⇒ Hang Clean ⇒ Jerk

Each athlete only uses one bar. Athlete must add their own weight at each station.

 

 

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