December 8, 2022

Option 1For time:Row, 5 kmEvery 3 mins complete:10 Wall Balls, 20/14 lbs Option 2For time:400/350 Bike CaloriesEvery 3 mins complete:10 Wall Balls, 20/14 lbs Don’t exceed more than 12 rounds on either option Goal: Sub 30 minCap: 36 minutes or 12 rounds Post WorkFor quality:50 Band Pull Aparts50 Band Face Pulls50 Behind-the-Neck Band Press*Complete in […]

December 7, 2022

Power Clean 1×3*Find a heavy set of 3 in 15 mins. For time:30 Pull-ups50 Devil Press, 35/25 lbs150 Double UndersGoal: Sub 10 min Post Work3 rounds for quality of:10 Rower Seat Rollouts10 Rower PikesDouble Kettlebell Front Rack Carry, pick load, 50 ft

December 6, 2022

Complete as many rounds as possible in 12 mins of:4 Overhead Squats, 135/95 lbs8 Toes-to-bars12/10 Bike CaloriesGoal: 6+ Rounds Post WorkFor quality:2 rounds of:10 Plank Shoulder TapsHollow Hold, 15 secsHandstand Hold, 20 secs–then–3 rounds of:Handstand Walk, 50 ft

December 5, 2022

Back Squat 5-5-5Building from last week. Reps go down and ideally weight is going up. Post Work4 rounds for quality of:5-8 Strict Ring Dips10 Barbell Rows, pick loadRest 2 mins

December 3, 2022

8am-10am: Open Gym10am: Group WOD Teams of 2 – for time:100 Box Jumps, 24/20 in100 Kettlebell Swings, 70/53 lbs100 Goblet Alternating Reverse Lunges, 70/53 lbs100 Single Arm Kettlebell Push Press, 70/53 lbs Goal: Sub 20 mins Today we will be working in teams of 2 to accumulate the work in ANY order. This means some […]

December 2, 2022

“Fran”21-15-9 reps, for time of:Thruster, 95/65 lbsPull-upGoal: Sub 8 mins Post WorkComplete as many rounds as possible in 8 mins of:10 Pike Compressions10 Hip ExtensionsSandbag Bear Hug Carry, pick load, 50 ft