June 30, 2020

For Time:21 Thrusters (95/65)21 Burpee Pull-ups15 Thrusters (135/95)15 Burpee Pullups9 Thrusters (185/125)9 Burpee Pull-upsGoal: Time Cap: 10 min If you didn’t like “Fran” enough this is just for you! The thruster loading is ascending as the reps go down so there should be an element of consistency here. You should be choosing weights that you […]

June 29, 2020

This week we will be attacking the rogue invitational workouts. These workouts are simple and pack a punch. For Time:240 Double UndersThen..2 rds40 T2B30/24 Calories BikeTime Cap: 13 minutes Keep your pacing in check with short breaks as needed and make sure to go into the 2 rounds feeling relatively fresh and ready. Break those […]

June 27, 2020

8am-10am: Open Gym10am: Group WOD 5 Rounds For Time:Row 500 meters7 Strict HSPU5 Back Squat (75% of 1 RM)Goal: Sub 20 min Little bit of everything in this workout. The row should have you finding a strong pace but something that you can move right into the HSPU with. For the strict work keep in […]

June 26, 2020

For Time:150 Swings (70/53)Goal: Sub 10 min Single modality WL day with high rep swings. We have done this one before and it’s quite the burner. We would recommend that you go into this workout with a little bit of a plan. Think about starting with some bigger sets so long that you are comfortable […]

June 25, 2020

Power Clean3-3-3-3-3 Gotta love some power cleans on a heavy day. Adjust loading as needed between each set and I would encourage you to drop the bar between each rep. Loading can fluctuate as much as needed throughout sets but see if you can keep your lowest set within about 20% of your best set […]

June 24, 2020

AMRAP 10 min50′ Walking Lunge w/ Medball (20/14)25 Wall Ball (20/14)50 Double UnderGoal: 4+ Rounds Loving the looks of this one. The lunge should have you holding the Medball on your chest. Think of a front rack carry. This goes right into the wall ball so the legs will be cooked on this one after […]