September 4, 2022
For time:30 Front Squats, 185/125 lbs60 Toes-to-bars90 Alternating DB Snatches 70/50 lbsGoal: Sub 17 mins Chipper style workout with some heavier loading and bigger rep schemes. Front squat will be coming from the floor. The loading should be heavy but also allow for all 30 reps to be done within 3-5 sets. The T2B are […]
October 3, 2022
In 12 mins, for max reps of:100/80 Row Caloriesmax reps in remaining time Burpee Over Rowers AMRAP on deck today that could get a little spicy. You will start this workout by accumulating calories on the rower. Ideally, this will take no longer than 8-minutes to complete. We want you working at a hard but […]
October 1, 2022
8am-10am: Open Gym10am: Group WOD Teams of 2 – for time:50 Med Ball Cleans, 20/14 lbs10 Bar Muscle-ups40 Med Ball Cleans, 20/14 lbs8 Bar Muscle-ups30 Med Ball Cleans, 20/14 lbs6 Bar Muscle-ups20 Med Ball Cleans, 20/14 lbs4 Bar Muscle-ups10 Med Ball Cleans, 20/14 lbs2 Bar Muscle-upsGoal: Sub 17 minutes The ever deceiving med ball clean […]
September 30, 2022
Part 1Hang Power Clean & Jerk – 1 Rep Part #1 of today’s session will have you taking 10-minutes to build to a heavy single in the hang power clean & jerk. This is intended to serve as a primer before heading into the 7 rounds for-time. Focus on quality movement while taking one lift […]
September 29, 2022
5 rounds for time of:5 Back Squats, 275/185 lbs10 Dumbbell Floor Press, 50/35 lbs5 Bar MU’s10 Weighted Straight Leg Sit-ups Goal: Sub 18 mins Heavy back squat and floor press followed up with some gymnastics work. The back squat should be something you can do for 5 reps but it should be challenging. Adjust loading […]
September 28, 2022
For time:40/35 Bike Calories200m Farmer Carry, 53/35 lbs40 KB Box Step Overs, 53/35 lbsGoal: Sub 10 mins A simple chipper today that offers us a chance to push the pace and work for sub 10 min! Push the pace on the bike and see if you can spend no more than 3 min total here. […]