Category

WODs
Saturday Open Gym Hours: 7a-9a & 12p-2p Saturday Teams of 2 60, 50, 40, 30, 20, 10 Cal Bike/Row/Ski Push Jerks – L: 75/55; Spl: 115/75; S: 135/95 L: Abmat Situps; Spl: Hanging Leg Raise; S: T2B Power Clean AKBS – L: 35/24; Spl: 53/35; S: 70/53 *Cap = 35min. Sunday In 10min, complete: 2...
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Strength Cycle: Phase 1 – Week 3 of 7 Strength/Skill E2M14M 3 x 3sec Pause Front Squat *Build as you go, but back off on the last set so you end with perfect reps. The first and last sets should be easy and flawless. WOD 100/70 Cal Bike or 120/85 Cal Row/Ski OTM, starting at...
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Strength Cycle: Phase 1 – Week 3 of 7 Strength/Skill Every 90sec for 12min 1 High Hang (above knee) Power Clean + 1 Low Hang (below knee) Power Clean + 1 Power Clean *No resetting between reps. Rest remainder of minute. Add weight as you’re able. End heavier than 2 weeks ago. WOD AMRAP 10...
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Strength Cycle: Phase 1 – Week 3 of 7 Strength/Skill E2M14M 5 L: Power Snatch; Spl/S: Squat Snatch *Build as you go, but back off on the last set so you end with perfect reps. WOD Teams of 2 AMRAP 15 50/40 Cal Bike/Row/Ski 50 Burpees Over Partner *At face value, this piece may not...
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Strength Cycle: Phase 1 – Week 3 of 7 Strength/Skill E2M10M Even: 5 Strict Press @ 65% Across Odd: 5 Pullup Negatives or 5 Strict Pullups *Press like it’s 90%. Continue to focus on SPEED when pressing overhead. This should be a little bit heavier than last time. WOD Run 400m or Row/Ski 500/400m or...
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Strength Cycle: Phase 1 – Week 3 of 7 Strength/Skill E3M12M – Deadlift 1×6 @ 62.5% 1×5 @ 72.5% 1×4 @ 82.5% 1×1 @ 92.5% *Touch and Go. Focus on control. Weights are up 2.5% from last week. WOD 3 Rounds AMRAP 2 2, 4, 6, 8, 10, etc… Thruster – L: 45/35; Spl: 75/55;...
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Saturday Open Gym: 12p-2p Saturday Teams of 2 2 Rounds Row/Ski 500/400m or Bike 1100/900m or Run 400m (200m each) L: 30; Spl: 40; S: 50 Pullups -then: 2 Rounds 50 Box Step Overs (Spl/S: Jump Overs) 50 Snatches (L: 1-DB – 35/25) – Spl: 75/55; S: 95/65 -then: 2 Rounds 50 Burpees 50 Jerks...
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Special Class Hours This Week: Fri – 9a, 10a, 11a Only. Open Gym – 12p-2p No “Bring-a-Friends” for either day, please and thank you! WOD Teams of 2 AMRAP 10 Row/Ski 1000/800m or Bike 2200/1800m or Run 800m (400m each) L: 100 Wallball Situps – 30/20; Spl: 100 Hanging Leg Raises; S: 100 T2B Max...
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Special Class Hours This Week: Thu – 9a, 10a, 11a Only – Fri – 9a, 10a, 11a Only No “Bring-a-Friends” for either day, please and thank you! WOD Teams of 2 120 Wallballs – L: 20/14; Spl/S: 30/20 80 AKBS – L: 35/24; Spl: 35/24; S: 70/53 60 L: HRPU; Spl: 60 HSPU; S: 30...
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Special Class Hours This Week: Wed – No 7pm Class Thu – 9a, 10a, 11a Only Fri – 9a, 10a, 11a Only Strength/Skill E2M12M 5 Touch and Go Squat Cleans *Build as you go, but back off on the last set so you end with perfect reps. WOD 4 Rounds AMRAP 2 Cal Row/Bike/Ski –...
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