January 29, 2021

Benchmark Friday “Bell”3 rounds for time of:21 Deadlifts, 185/135 lbs15 Pull-ups9 Front Squats, 185/135 lbs Goal: sub 12 mins Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his […]

January 28, 2021

For Time:400m Run50′ Sled Push (heavy)50′ Hand over Hand Sled Pull (heavy)40 Abmat Sit-ups30 Calorie Bike40 Abmat Sit-ups50′ Hand over Hand Sled Pull50′ Sled Push400m Run Goal: Get it done Post Work2xs:10ea Lying Thoracic Rotation2min Straddle Stretch

January 27, 2021

Back Squat 5-5-5-5-5 Changing up our lift but going back to sets of 5. This short cycle will run just like our front squat did in previous weeks. The goal is to find challenging but successful work sets. In the coming weeks we will lower the reps and work on increasing the weight. Rest no […]

January 26, 2021

Build the BaseFor time:Row, 5 kmEvery 3 mins complete:10 Wall Balls, 14/10 lbs, 12/10 ft Goal: No more than 10 full rounds to complete the 5 km. The 5km row with some wall ball tossed in the mix. This may end up being a bit shorter than some of our longer efforts on days like […]

January 25, 2021

Hang Clean & Jerk 2-2-2-2-2 Revisiting our variation from week 1! Each rep should have you completing the jerk after the clean. You can drop the bar between reps if needed or work on cycling the barbell as well. Keep in mind this is supposed to have you with PERFECT reps. Once you find your […]

January 23, 2021

8am-10am: Open Gym10am: Group WOD 5 rounds for time of:60 Double Unders20/17 Bike Calories10 Deadlifts, 225/155 lbs1 Legless Rope Climb Goal: sub 13 mins This is likely going to be a bit of a “turn and burn” workout if you are good with doubles and have some confidence with the rope climb. With shorter rep […]