October 11, 2022
5 rounds for time of:10 Strict Pull-ups15 Kb Deadlifts, 70/53 lbs150′ KB Farmer Carry, 70/53 lbs Goal: Sub 18 min We have another for-time workout on deck for today! The intensity will naturally be lower due to the combination of movements. This workout starts with strict pull-ups. Challenge yourself with a strict pull. You can […]
October 10, 2022
6 rounds for time of:6 Alternating Front Rack Lunges, 135/95 lbs6 Shoulder-to-Overheads, 135/95 lbs12 Row CaloriesGoal: Sub 12 mins Today’s workout is 6 rounds for time and will be a fun one to get after! This starts with 6 alternating front rack lunges and the goal will be to go directly into the 6 shoulder […]
October 8, 2022
8am-10am: Open Gym10am: Group WODComplete as many rounds as possible in 15 mins of:10 Kettlebell Swings, 70/53 lbs15 Air Squats30 Double Unders10 No Push-up Burpees15 Box Jumps, 24/20 in30 Double Unders Goal: Just Get it Done AMRAP today is going to be a fun one! This workout is all about keeping you moving! The rep […]
October 7, 2022
Teams of 2 – for time:100 Clean & Jerks, 135/95 lbsPartner Run, 800 m50 Power Snatches, 135/95 lbsPartner Run, 400 m25 Ring Muscle-upsPartner Run, 200 m Goal: Sub 35 mins Changing things up a bit and hitting up the team workout during the week! Teams of 2 work together to complete the barbell work. 2 […]
October 6, 2022
5 rounds for time of:5 Bench Press, 80% 1RMRow, 300 mRest 1:30 Goal: Sub 2-3 min/round Push and pull with the bench and row today. This is an interval workout and we have percentages listed for the bench press. 80% should feel reasonable for the first round or two but will get tough on the […]
October 5, 2022
Heavy Day! Part 1Sumo Deadlift 5-5-3-3-1 Today is our heavy day and just like most heavy days we want you to lift the most amount of weight you can so long that you can maintain position. Ideally, you are building in weight with each set but if you need to repeat a set to focus […]
