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

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 […]