September 16, 2020
4 rounds for time of:Run, 400 m10 L/10 R Kettlebell Snatches, 53/35 lbsGoal: sub 15 mins A fun and simple couplet for today! We want you pushing the pace on the run and this can easily be subbed out for a bike or row if needed. The hands could get a bit of a beating […]
September 15, 2020
Every 1 min for 15 mins, alternating between:Min 1: 20/17 Bike CaloriesMin 2: 10 Push-up w/Sandbag DragMin 3: 10 Alternating Front Rack Lunges, 135/95 lbs Going to be a bit of a burner with that bike in the mix, especially after coming off the front rack lunges. See if you can hang on to the […]
September 14, 2020
5 rounds for time of:25 Double Unders12 Deadlifts, 155/105 lbs5 Toes-to-bars25 Double Unders9 Hang Power Cleans, 155/105 lbs5 Toes-to-bars25 Double Unders6 Push Jerks, 155/105 lbs5 Toes-to-bars Goal: sub 18 mins 5 round chipper that sneaks in DT in case you didn’t notice! For those of you that struggle with barbell cycling and no break this […]
September 12, 2020
8am-10am: Open Gym10am: Group WOD “Holbrook”10 rounds, each round for time, of:5 Thrusters, 115/75 lbs10 Pull-upsSprint, 100 m Rest 1 min between each round. U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 […]
September 11, 2020
Never Forget…Complete as many rounds as possible in 9 mins of:11 Snatches, 135/95 lbs20 Box Jump Overs, 24/20 in10 Row Calories The snatch weight is something that we are looking to cycle. Depending on your strength with a barbell you may go unbroken or break into 2 or 3 sets. As you get tired, quick […]
September 10, 2020
With a partner:50-40-30-20-10 reps, for time of:Bike CalorieAlternate back and forth with a partner OR rest the same amount as your work set time. Bike sprints….Gotta love these! Exactly what this is, sprints. The goal is to get you pushing the pace on these but not to the point of being unable to walk after […]
