December 1, 2022
5 rounds for time of:15 Toes-to-barsSled Push, pick load, 50 ftBear Crawl, 50 ft50 Double Unders Goal: Sub 15 min Post Work3 rounds for quality of:3x 3 Way Shoulder Raises, pick load10 Kettlebell Seesaw Rows, pick load
November 30, 2022
For time:Row, 100 m10 Clean & Jerks, 135/95 lbsRow, 200 m9 Clean & Jerks, 145/100 lbsRow, 300 m8 Clean & Jerks, 155/105 lbsRow, 400 m7 Clean & Jerks, 165/110 lbsRow, 500 m6 Clean & Jerks, 175/115 lbsRow, 600 m5 Clean & Jerks, 185/125 lbsRow, 700 m4 Clean & Jerks, 195/135 lbsRow, 800 m3 Clean & […]
November 29, 2022
Every 1 min for 10 mins, alternating between:Min 1: 15 BurpeesMin 2: 15 Wall Balls, 20/14 lbsGoal: Increase movements by 1 rep each minute if you are able Post Workout“Tabata” Tabata Ring Walk OutTabata Weighted Russian Twist, pick loadTabata Plank Jack The Tabata interval is 20 secs of work followedby 10 secs of rest for […]
November 28, 2022
Heavy Day! Back Squat 7-7-7 This is the last of our 3 week progressive overload and we will be going to the traditional back squat with no more tempo or pauses! Adjust loading as needed across the 3 sets. Let each set be productive, no failed reps. Post Workout4 rounds for quality of:5 Strict Ring […]
November 26, 2022
8am-10am: Open Gym10am: Group WOD In teams of 2…For time:50-40-30-20-10 reps of:Bike CalorieRow CalorieBurpee Every 1 min complete:5 Box Jump Overs, 24/20 in Goal: Sub 30 min You and your partner will complete all 50 cals on the bike, then all 50 cals on the rower, then all 50 burpees before moving on to the […]
November 25, 2022
Open Gym ONLY today:8am-10am “BURN YOUR TURKEY OFF”Complete any 5 of the 7 workouts below and rest as needed between workouts: Workout #18-6-4-2 reps, for time of:Thruster, 135/95 lbsBar Muscle-upGoal: Sub 8 mins Workout #2“1/2 Flight Simulator”10-20-30-40-50-40-30-20-10 reps, for time of:Unbroken Double UnderEach set must be performed unbroken before you can move on to the […]
