December 16, 2021
6 rounds for time of:9 Clean & Jerks, 115/75 lbs9 Burpee Box Jumps, 24/20 in45 Double UndersGoal: Sub 15 min Lower rep range and a moderate weight that is going to make for one burner! The clean and jerk weight should be something you can cycle and complete in either one set or ideally no […]
December 15, 2021
For time:15 Ring Muscle-upsDouble Kettlebell Front Rack Walking Lunge, 70/53 lbs, 50 ft12 Ring Muscle-upsDouble Kettlebell Front Rack Walking Lunge, 70/53 lbs, 50 ft9 Ring Muscle-upsDouble Kettlebell Front Rack Walking Lunge, 70/53 lbs, 50 ft Goal: Sub 8 min Our shorter workout for the week with some higher skill movements. The muscle-up is going to […]
December 14, 2021
3 rounds for time of:Row, 1 kmRun, 800 mBike, 1500 Goal: Sub 35 min Working on sustained effort today. The run, row, and bike will have each one of us finding a movement that we favor. Do your best to keep track of pacing on each variation and keep an eye on the clock after […]
December 13, 2021
Heavy Day! Hang Squat Clean3-3-3-3-3 Starting our week off with a heavy day! You can choose to work up in weight with each set or use the same weight across all five sets. Ideally, you are challenging yourself with weight but also working to avoid failure, keeping each work set productive. Take one set every […]
December 11, 2021
8am-10am: Open Gym10am: Group WOD Teams of 2 – For time:50 Box Jumps, 24/20 in50 Jumping Pull-ups50 Synchronized Kettlebell Swings, 35 lbs50 Synchronized Walking Lunges50 Push Press, 45 lbs50 Back Extensions50 Partner Wall Balls, 20/14 lbs50 Burpees50 Double Unders (each) Goal: Sub 20 min Complete in teams of 2. All movements that are NOT synchronized […]
December 10, 2021
Part 1Power Clean 1×1 We have a two-part workout today. The first part of today’s session will be finding a heavy Power Clean in 15 minutes taking one set every :90sec or so. Focus on quality reps, good positioning and consistency with your footwork. Stay true to the power position. Part 27 rounds for time […]
