February 27, 2021

8am-10am: Open Gym10am: Group WOD Every 1 min for 15 mins, alternating between:Min 1: 10 Double Dumbbell Ground-to-Overheads, 50/35 lbsMin 2: 10 Over UndersMin 3: 200m Run This is going to be a burner for sure. The double dumbbell ground-to-overhead can be broken up and done with the weight either between your feet or on […]

February 26, 2021

Benchmark Friday! “Jackie”For time:Row, 1000 m50 Thrusters, 45/35 lbs30 Pull-ups Goal: Set a new benchmark time or shoot for sub 10 mins. Hitting up our benchmark this week with Jackie! This is such a classic workout and such a good one. It definitely has a pacing element to it but is all about how much […]

February 25, 2021

With a Buddy: AMRAP 12:Partner 1- Calorie BikePartner 2- 50′ Dball Bearhug Carry 7 Dball Burpee over Wall 50′ Dball Bearhug CarryDirectly Into…AMRAP 12:Partner 1- Calorie RowPartner 2- 100m Run 50′ Sandbag Bear Crawl 7 Sandbag Facing Burpees 50′ Sandbag Bear Crawl Goal: 8+ Rounds total on 1st AMRAP/6+ Rounds total on 2nd AMRAP Fun […]

February 24, 2021

Back Squat 7-5-3-1 Going with some varied reps today. None of these should be to failure. We are looking to have heavy loading on the barbell but also want to see an increase in weight on each set since the reps are descending. Rest no less than 2 mins and no more than 3 mins […]

February 23, 2021

Build-the-Base AMRAP 5 mins of:Bike Calories— then —AMRAP 30 mins of:50 Box Jumps, 24/20 in50 Jumping Pull-ups50 Kettlebell Swings, 35/26 lbs50 Walking Lunges50 Knees-to-elbows50 Push Press, 45/35 lbs50 Hip Extensions50 Wall Balls, 20/14 lbs50 Burpees50 Double Unders— then —AMRAP 5 mins of:Bike Calories Goal:1+ round of the Filthy Fifty AMRAP I get it, this looks […]

February 22, 2021

Clean & Jerk 1-1-1-1-1 Use the heaviest weight you can for each set.Rest as needed between sets. Use the build up method. Find your heaviest perfect set of 1 and make sure that you have 5 work sets total within 10% of this lift (max for the day is included as a work set). You […]