Friday, 22 October 2021

Join us TODAY for a FREE WOD!

Available class times are: 053, 0630, 0845, 1200, and 1730

 

Conditioning:

Partner WOD*

As many rounds and reps in 15-minutes of:

2 Rope climbs  (12′)

40′ Wall-ball walking lunges (25/16)

40 Wall-ball shots (25/16)@(10/9′)

20 Shoulder to overhead (95/63)

200m Run**

 

For score

*Equal work required

**Run is together holding a band

 

 

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Saturday, 16 October 2021

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

 

Conditioning:

Partner WOD

Complete as many reps as possible in 8:00 (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball shots (20/14) @ (10/9′)

20 Burpees

 

Rest 2 min, then…

2 Min AMCAP row

 

Rest 2 min, then…

Complete as many reps as possible in 6:00 (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball shots (20/14) @ (10/9′)

20 Burpees

 

Rest 2 min, then…

2 Min AMCAP bike

 

Rest 2 min, then…

Complete as many reps as possible in 4:00 (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball shots (20/14) @ (10/9′)

20 Burpees

 

Rest 2 min, then…

2 Min AMCAP ski

 

For total reps and total calories

 

 

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Saturday, 09 October 2021

Join us TODAY for a FREE class at 0900!

 

Conditioning:

4-person team

Part 1:

For time (8:00 cap):

100 Double unders

80 Sit-ups

60 Box jump overs (20″)

40 Plate-facing burpees

 

…rest 3:00, then…

Part 2:

Team splits into 2 partner groups (PG)*, then…

For total score* (7:00 cap):

40-30-20-10 rep rounds of:

Dumbbell snatches (50/35)

Max calories rowed

*PG1 performs equal work on 40 DB snatches, while PG2 executes max calories on rower. Once PG1 completes 40 snatches, PG’s switch roles. PG2 now performs 40 snatches, while PG1 continues rowing for calories. Repeat this process for 30-20-10 rep rounds. Total score is completed reps and calories added together.

 

…rest 3:00, then…

Part 3:

For score*

Max wall-ball shots (20/14) @ (10/9′) in 6:00

*Equal work NOT required

 

…rest 3:00, then…

Part 4:

Complete as many reps as possible in 5:00 for score*:

5 Pull-ups

5 Push-ups

5 Kettlebell swings (72/53)

5 Calories biked

*Each team member starts at a different station at 3-2-1 go. Only one person at each station at a time. Team rotates in order once each team member has completed their station.

 

 

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Friday, 08 October 2021

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

 

Conditioning:

Partner WOD, equal work required

1500m Row

40 Single arm dumbbell thrusters (50/35)

20 Burpees over rower

 

For time

(10:00 cap)

 

…Rest 5:00 then…

20 Chest to bar pull-ups

30 Power snatches (95/63)

40 Wall ball shots (25/16)@(10/9′)

150 Double-unders

40 Wall ball shots (25/16)@(10/9′)

30 Power snatches (95/63)

20 Chest to bar pull-ups

 

For time

 

 

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Saturday, 02 October 2021

Skill:

10 Scapular pull-ups

0:30 Rest

3 Strict pull-ups

0:30 Rest

10 Lat activations

2:00 Rest

 

3 Sets

 

Conditioning:

Partner WOD, equal work each exercise

10 Chest to bar pull-ups

16 Alternating pistols

25ft x 2 Handstand walk

16 Cal row

10 Ring dips

 

8 rounds for time

Compare to Saturday, 03 October 2020

 

 

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Friday, 24 September 2021

Today, 24 September, come in for a FREE CLASS!

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

Conditioning:

Partner WOD, partners alternate exercises

As many rounds and reps as possible in 20 minutes of:

2 Bar muscle-ups

15/12 Calories bike

6 Devil presses (50/35)

200m Run

6 Tire flips (210/180)

 

For score

 

…rest 2:00,then…

3:00 Max calorie partner row

 

For score

Compare to Wednesday, 21 July 2021

 

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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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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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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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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

 

 

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WOD’s courtesy of Battle at the Base 2020 competition

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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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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Friday, 06 August 2021

0630 and 0845 class is canceled this Friday only. Sorry for any inconvenience.


“Bring -a-Friend”

Conditioning:

Complete as many rounds and reps as possible in 7-minutes of:

4 Burpees

8 Half tacos

16 Single unders

 

For score

 

…rest 3:00, then…

Complete as many rounds and reps as possible in 5-minutes of:

15/12 Calories rowed

10 Kettlebell swings (53/35)

8 Goblet squats (53/35)

 

For score

 

…rest 3:00, then…

Partner up

Bike for max calories in 3:00

 

For score

 

 

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Friday, 30 July 2021

Classes canceled this week ONLY: Iron Club, Friday’s 0630 & 0845. Sorry for any inconvenience. Back to normal next week.

 

Strength & Conditioning:

21-15-9 rep rounds of:

Front squats* (135/93)

Push-ups

…then…

15-9-6 rep rounds of:

Hang power cleans (135/93)

Box jumps (30/24″)

…then…

9-6-3 rep rounds of:

Thrusters* (135/93)

Bar-facing burpees

 

For time

Compare to Monday, 29 June 2020

*No racks

 

 

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