April 16, 2022
8am-10am: Open Gym10am: Group WOD Complete in teams of 2For time:50 Burpee Over Dumbbells— then —5 rounds each of:Single Arm Overhead Walking Lunge, 50/35 lbs, 50 ft50 Double Unders— then —50 Burpee Over Dumbbells Teams of two have a burpee buy in and cash out. The burpee’s can be split up and accumulated between the […]
April 15, 2022
3 rounds for time of:25/20 Bike Calories20 Dumbbell Snatches, 50/35 lbs15 Toes-to-barsGoal: Sub 12 mins Our 3 round workout today has a row, dumbbell snatch, and toes to bar. Grip will play a role, but reps are all generally reasonable. The dumbbell snatch is likely going to be the crux of the work out requiring […]
April 14, 2022
Part 1Push Jerk 1×3 Part one of today’s workout has you taking 12-minutes to build to a heavy set of three push jerks. The goal for this is more or less a primer before heading into the workout. Take this out of the rack and partner up as needed to get it done. The focus […]
April 13, 2022
For time: “Triple 3”Row, 3000m300 Double UndersRun, 3 miGoal- Sub 40 minutesCap- 45 minutes Or… “Triple 2”Row, 2000m200 Double UndersRun, 2 miGoal- Sub 40 minutesCap- 45 minutes An old classic game workout to give us some longer duration work today. While this is a fair amount of rowing, double unders, and running, keep in mind […]
April 12, 2022
Heavy Day! Deadlift 7-5-3-2-1 We have our heavy day on deck for today! For this heavy day, we want to see you lifting the most amount of weight that you can for each set. With that being said don’t sell out on the first two sets of 7 and 5 but rather lift something that […]
April 11, 2022
0:00-10:00 min“Jackie”Row 1k50 Thrusters (45/35)30 Pull Up10:00-20:00 minRow 750 meters35 Thrusters (95/65)20 Strict Pull Up20:00-30:00 minRow 500 meters20 Thrusters (135/95)10 Bar Muscle Up Scaled option:800/35/30 Rows600/25//20 Seated Pull-up400/20/10 Jumping C2B We have intervals on deck for today! The goal for this workout is to have you working with intensity so long that you are feeling […]
