November 30, 2020
Part 1Front Squat 15 minutes to find a heavy set of 2 for the day Starting off our day building to a heavy set of 2 in 15 minutes. The focus should not be on setting a lifetime PR but getting in some heavy lifting with good mechanics. A good goal would be to take […]
November 28, 2020
8am-10am: Open Gym10am: Group WOD For time:21-18-15-12-9-6-3 reps of:Toes-to-barKettlebell Swing, 70/53 lbs— then —84 Bike Calories Goal: sub 17 mins Lots of grip work today! Toes to bar accumulates to be quite a bit of volume so it’s going to be important that you break these up into manageable sets for you. Likely, you will […]
November 25, 2020
“Dallas 5” AMRAP in 5 mins of:BurpeeRest 1 min AMRAP in 5 mins of:7 Deadlifts, 155/115 lbs7 Box Jumps, 24/20 inRest 1 min AMRAP in 5 mins of:Dumbbell Turkish Get-up, 40/20 lbsRest 1 min AMRAP in 5 mins of:7 Snatches, 75/55 lbs7 Push-upsRest 1 min AMRAP in 5 mins of:Row Calorie On July 7, 2016, […]
November 25, 2020
3 rounds for time of:7 Thrusters, 135/95 lbsRun, 400 m21 Wall Balls, 20/14 lbs63 Double Unders Goal: sub 15 mins Some intentional interference of movements in this workout today! The thruster is intended to be on the heavier side but should still be a weight that you can move in 7 reps unbroken for at […]
November 23, 2020
Thanksgiving Holiday Hours:Thursday 11/26: CLOSEDFriday 11/27: 8am-10am Open Gym, 10am Group WOD AMRAP 20 mins of:200m Sandbag Run, pick load7 Sandbag Over Shoulders, pick load7 Sandbag Squats, pick load7 Burpees Over Sandbag50’L/50’R Single Arm KB Overhead Carry, pick load Goal= Get it done Starting off our week strong with a grunt style workout! The idea […]
November 21, 2020
8am-10am: Open Gym10am: Group WOD Complete as many rounds as possible in 15 mins of:7 L Arm Dumbbell Snatches, 50/35 lbs7 R Arm Dumbbell Overhead Squats, 50/35 lbs14 Sit-ups7 R Arm Dumbbell Snatches, 50/35 lbs7 L Arm Dumbbell Overhead Squats, 50/35 lbs21 Double Unders7 L Leg Dumbbell Suitcase Lunges, 50/35 lbs7 R Arm Dumbbell Push […]
