December 15, 2020
For Time:5 Strict Deficit Handstand Push-ups (4″/2″)15 Bar Muscle-ups16 Stationary Overhead Lunges (135/95 lbs)25/20 Row Calories10 Strict Handstand Push-ups30 Chest-to-bar Pull-ups16 Stationary Front Rack Walking Lunge (135/95)25/20 Row Calories15 Handstand Push-ups45 Pull-ups16 Stationary Back Rack Lunge (135/95)25/20 Row Calories Goal: sub 20 mins Super fun looking workout with the focus on some pressing, pulling, and […]
December 14, 2020
For time:Run, 200 m10 Clean & Jerks, 135/95 lbsRun, 300 m10 Clean & Jerks, 155/105 lbsRun, 400 m10 Clean & Jerks, 185/125 lbs Goal: sub 13 mins Run distances and loading on the bar are ascending but you should still be focused on a strong pace from the start. The run is all reasonable enough […]
December 12, 2020
8am-10am: Open Gym10am: Group WOD 10 rounds for time of:15 Wall Balls, 20/14 lbs3 Deadlifts, 315/225 lbs Goal: sub 15 mins This is going to be a fun workout and will likely get a little spicy! For some, the wall balls will be able to be done unbroken and for others breaking these into two […]
December 11, 2020
Front Squat 3-2-1-3-2-1 A heavy day with some front squats! Varying rep scheme so think of this as a “wave” more or less. Ideally, we want to see you increasing weight through the first wave, and then when you get onto the second wave you may increase a bit more from the first round, repeating […]
December 10, 2020
Adopt-A-Child for Christmas!! Last day to get your gifts to the gym. “Get Your Mind Right” Every 1 min for 15 mins:15 Bike Calories + 1 Burpee14 Bike Calories + 2 Burpees13 Bike Calories + 3 Burpees12 Bike Calories + 4 Burpees11 Bike Calories + 5 Burpees10 Bike Calories + 6 Burpees9 Bike Calories + […]
December 9, 2020
For time:21 Overhead Squats, 155/105 lbs21 Toes-to-barsRun, 400 m15 Overhead Squats, 155/105 lbs15 Toes-to-barsRun, 400 m9 Overhead Squats, 155/105 lbs9 Toes-to-barsRun, 400 m Goal: sub 15 mins Some midline and lungs on this piece today. The weight on the overhead squat is one that will likely have you breaking up the rounds into 2 if […]
