Conditioning: Partner WOD 12-8-4 Wall-walks 20-16-12 Clean and jerk (135/93) 16-12-8 Ring dips For time (18:00 cap) …Rest 4-minutes then… 10 Deadlifts (315/213) 20 Slammers (20/14)@(2m) 30 Calories biked 3 rounds for time Post results and experiences to commentsRead More
Conditioning: Partner WOD* As many reps as possible in 2-minutes of: 8 Synchro Burpees-over-bar** Max synchro thrusters (75/53) 3 Sets for score **Step or jump over is allowed …Rest 5-minutes and then… 40/32 Calories biked 16 Strict pull-ups 40 Box jump overs (24/20″) 20 Double dumbbell ground to overhead (2 x...Read More
New Year’s week: Normal hours on Monday, night class canceled on Tuesday, 0900 class ONLY on Wednesday, returning to regular schedule on Thursday. Conditioning: Partner WOD “’Twas December 2024” 8-minutes of max calories row/bike/ski* …then… Complete as many reps as possible in 3-minutes* of: Max rep single unders …then… 8-minutes of max...Read More
New Year’s week: Normal hours on Monday, night class canceled on Tuesday, 0900 class ONLY on Wednesday, returning to regular schedule on Thursday. Conditioning: Partner WOD Complete as many reps as possible in 3-minutes of: 6 Bar muscle-ups 12 Alternating DB box step-ups (2×50/35) @ (24/20″) Max rep squat cleans in remaining time (185/123)...Read More
Christmas week schedule: Monday—regular hours, Tuesday—no 1730 class, Wednesday and Thursday—closed, and Friday—regular hours. Conditioning: Partner WOD* Part 1: 100 Double unders 10 Wall-walks 20 Handstand push-ups 30 Toes to bar For time *Each partner must perform half of the reps before switching out with partner, for each exercise. I.E. A does 50...Read More
Congratulations Coach Mark! The 2024 Ping Pong Champ! Conditioning: Partner WOD 10 Dumbbell bench press (2 x 50/35) 10 Toes to bar 10 Rounds for time, partners alternate rounds …Rest 5:00 and then… 3ooom Bike 30 Squat cleans (155/103) 30 Handstand push-ups For time, equal work, split reps as desired (30:00...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: 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
Conditioning: Partner WOD, equal work 500m Row 30 Squat snatches (135/93) 150-ft Handstand walking 30 Squat snatches (135/93) 500m Row For time (20:00 cap) Skill/Accessory 10/side Bulgarian split squats* 3 Sets *Athlete may increase load or stay at same weight throughout Post results and experiences to commentsRead More
