Conditioning: Complete as many reps* as possible in 3:00 of: 30 Double unders 20/16 Calories row/bike/ski** 10 Shoulder-to-overhead (95/63) Max rep burpees-over-bar …rest at 1:00, then repeat… 7 round for score *Total burpees is the score of max reps **Each apparatus must be used at least twice Post results and experiences...Read More
The Christmas Party is this Saturday, starting at 1800. Remember to sign up for the ping-pong tournament! Conditioning: Partner WOD 1800m Row …then directly into… 20 Rounds (alternating full rounds) of: 3 Deadlifts (135/93) 3 Clean and jerks 3 Front squats …then immediately into… 80 Plate push-ups For time Post results and...Read More
The Christmas Party is this Saturday, starting at 1800. Remember to sign up for the ping-pong tournament! Conditioning: 800m Row 21 Overhead squats (135/93) 600m Row 15 Overhead squats (135/93) 400m Row 9 Overhead squats (135/93) 200m Row For time Strength: Deadlift 5 @ 70% of 1-rm 3 Sets for quality ...Read More
The Christmas Party is this Saturday, starting at 1800. Remember to sign up for the ping-pong tournament! Endurance: Complete as many rounds as possible in 25 minutes of: 15/12 Calories rowed 15/12 Calories skied 15/12 Calories biked Rest 1:00 For score Skill: 10 Alternating pistols 5 Strict pull-ups 5 Strict handstand push-ups Rest...Read More
The Christmas Party is this Saturday, starting at 1800. Remember to sign up for the ping-pong tournament! Conditioning: Partner WOD* “Let the Merry begin!” 100-ft Handstand walking 90 Calories biked 80 Wall-ball shots (20/14) @ (10/9′) 70 Double unders 60 Toes-to-bar 50 Calories skied 40 Devil’s presses (2 x 50/35) 30 Calories rowed 20...Read More
Endurance: Complete as many reps as possible in 30-minutes of: 10-15-20-25-30…rep rounds of: Calories skied 50-ft Alternating walking lunges Calories biked 50-ft Burpee broad jumps Calories rowed For score* *Score is total calories performed. Lunges and burpee broad jumps do not count. Post results and experiences to commentsRead More
The gym will be closed this Thursday in observance of Thanksgiving. One class will be held on Friday, November 29th, at 0900. The regular schedule resumes on Saturday. Conditioning: 3-person Team WOD* 15 Strict handstand push-ups 30 Calories biked 45 Squat snatches (115/73) 60 Calories rowed 75 Pull-ups 90 Calories skied 75 GHD sit-ups 60...Read More
Conditioning: 3-Person Team WOD, equal work required 3 Rounds, alternating full rounds: 25-ft Dumbbell overhead walking lunges (2 x 35/25) 10 Chest-to-bar pullups 10 Devils press (2 x 35/25) 25-ft Dumbbell overhead walking lunges (2 x 35/25) …then immediately into Part 2: 900m Row (3 x 300m) …then immediately into Part 3: 75 Kettlebell swings...Read More
Endurance: 3-Person Team WOD 1500m Row 1500m Ski 3600m Bike 1200m Run (6 x 200m) For time and score (of total burpees)* (35:00 cap) *In a merry-go-round pattern, athlete 1 starts on machine, athlete 2 max burpees, athlete 3 rests. Rotate every minute on the minute throughout workout until all meters are completed. ...Read More
