Conditioning: Partner WOD: Complete as many reps as possible in 9:00 of: Row 200m Max rep Sit-ups …rest 4:00 Complete as many reps as possible in 9:00 of: 50 Double Unders Max Rep Box Jumps (30/24″) …rest 4:00 Complete as many reps as possible in 9:00 of: 15 Pull-ups Max Rep...Read More
Sometimes it hurts getting “Fitter, Faster, Better”. But, it is worth it! Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K Row Max Rep Burpees For Row Time and Score As a team, row 2000 meters. Then perform as many Burpees in the remaining time as possible. Only one partner working...Read More
Busy “Black Friday” WOD! Conditioning 1: Partner WOD* Complete as many rounds and reps as possible in 7 minutes of: 3 Pull-ups 6 Burpees 9 Toes-2- Bar 12 Calories Rowed 15 Double Unders For Score *Alternating exercises throughout each round. Tag between exercises. Each round worth 45 points. Strength: Pick one lift...Read More
Class is at 0900 only on Black Friday. Classes return to normal on Saturday. Partner WOD “Black Friday” 20 Clean and Jerks* (175/115) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′ 200 Double Unders 80 Wall-Ball Throws (20/16/14) @ 5m 600m Run (partner B only)* 40 Kettlebell...Read More
Thanksgiving week schedule: Classes normal through Wednesday. Gym closed on Thursday so we can overeat with our families and friends. Only a 0900 class on Black Friday. Classes back to normal on Saturday. Partner WOD Complete as many rounds and reps as possible in 15 minutes of: Run 100m 2 Handstand Push-ups 4 Chest-2-Bar...Read More
Conditioning: Partner WOD* “Add a little fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed For Score Compare to Friday, 24 June 2016 *Add one rep to each exercise each round. Partners alternate exercises. Strength: Deadlift 7-rep max Goal here is to work up to...Read More
Strength & Conditioning: Part 1: Partner up, then complete as many rounds and reps as possible in 8 minutes of: 60 Calories Rowed 40 Push-ups 20 Alternating Pistols 10 Handstand Push-ups For Score …rest 5 minutes, then… Part 2: Complete as many rounds and reps as possible in 6 minutes of: 5...Read More
Grant “Muffin Man” Wilkins Pic on left is November 2014. Pic on right is October 2016. Saturday’s pic inspired some transformation pics. Over the next few weeks-months, I will be searching through pics trying to find some “before and After” style pics. I will try to do one for everyone, but no promises. Conditioning...Read More
#flashback – Muffin Man 2 years ago, working on his pirate face! Conditioning: “Deck of Cards”…Partner Style ♥: Speed Skips ♠: Partner Pistols ♦: Partner Wall-ball Throws @ 5 meters (12/8) ♣: Partner Synchronized Pull-ups Jokers: team 1000m row All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40...Read More
