Partner WOD “Go For It!” Complete as many rounds as possible in 7 minutes of: 5 Squat Cleans (155/103) Max rep Box Jumps (30/24″) Rest 1 minute ..now as a team, perform as many Speed Skips as possible in 4 minutes Rest 1 minute Complete as many rounds as possible in...Read More
Strength WOD: Thruster 1-rep max (25:00 cap) Conditioning WOD: “Georgia on my mind” 9 Handstand Push-ups 15 Body Blasters 21 Overhead Squats (95/63) 2 rounds for time Post max load and time to commentsRead More
“Burping Tacos” 6 Strict Pull-ups 18 Half Tacos 6 Bar-Over Burpees 12 Overhead Squats (75/53) 6 Back Extensions 18 Calories Rowed 4 rounds for time Post time to commentsRead More
“Fun Friday” 21-18-15-12-9-6 rep rounds of: Wall-Ball Shots (20/14) @ (10/9′) Knees-2-Elbows Up/Downs Single-arm Kettlebell Swings (35/25) For Time Post time to commentsRead More
Strength WOD: Shoulder Press (20 minute time cap) 1-rep max Compare to Tuesday, 13 August 2013 Conditioning WOD: “Dead Sprints” 10 Deadlfts (205/135) 10 Box Jumps (37/30″) Jog 125m 300m Hill Sprint x 2 Jog 125m 10 Box Jumps 10 Deadlifts For Time Post time to commentsRead More
A few classes are cancelled due to a competition this weekend: Friday @ 1200, kids, and 1730; Saturday @ 0900 and Open Gym “Jimmy has gone CRAZY” Run 400m 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups Rest 5 minutes Row 500m 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups For Time ...Read More
Sorry for any inconvenience, but a few classes are cancelled this week due to a competition: Friday 1200, kids, and 1730 Saturday 0900 and Open Gym Strength WOD: Clean (20 minute cap) Warm-up 8, 6, 4, 2 gradually increasing weight, then 1 reps @ 70% 1RM 1 reps @ 80% 1RM 1 or more reps...Read More