June 13, 2022
“Choose Your Own Adventure”For Time:30 Snatch, pick load 30 Box Step Up (50’s/35’s)30 Clean and Jerk, pick load30 Box Step Up (50’s/35’s)Goal: Sub 16 min -Use one of the following to change up the barbell work:Dumbbells: 35’s-65’sSandbag: 70-100Kettlebells: 35’s-53’sBarbell: 135/95 Starting our week off with the choose your own adventure challenge workout! This is a […]
June 11, 2022
8am-10am: Open Gym10am: Group WOD In teams of 3…5 rounds for max reps of:Sled Drag, pick load, 150 mmax rep [ 1 No Push-up Burpee + 1 Step Over, 24/20 in ]max rep Bike Cals Team workout today has you getting into groups of 3 to get the work done. Partner 1 who is pulling […]
June 10, 2022
For time:100 Wall Balls, 20/14 lbs100 Dumbbell Snatches, 50/35 lbs*Every 1 min (starting at 0:00) complete:3 Burpees Giving you the chance to figure out how you would like to break up your reps today. If you’re feeling good, and find the need to work on some larger sets you are welcome to do all the […]
June 9, 2022
Complete as many rounds as possible in 15 mins of:Row, 500/400 m6 Bench Press (70% of 1RM)3 Rope ClimbsGoal: 4+ Rounds This workout will be relatively low volume and includes moderate weight which means we want to see you pushing intensity so long that you are feeling good. For the 500/400-meter row you should be […]
June 8, 2022
Heavy Day! Power Clean 3-3-3-2-2 This is our heavy day for the week and we have a descending rep scheme with the power clean! Ideally, you’re able to build in weight with each set but you can also repeat weight as needed. Focus on quality reps and consistency with each rep. We recommend to reset […]
June 7, 2022
For time:Run, 800 m30 Double Dumbbell Ground-to-Overheads, 35/25 lbs15 Toes-to-barsRun, 800 m30 Dumbbell Burpees, 35/25 lbs15 Toes-to-barsRun, 800 m30 Renegade Rows, 35/25 lbs15 Toes-to-barsGoal: Sub 24 minutes Our chipper today is a mix of running, dumbbell work, and toes to bar. The dumbbell work is generally on the lighter side but due to the repetition […]