January 24, 2022
2 rounds for time of:20 Toes-to-bars30 Thrusters, 115/75 lbs40 Bar Facing BurpeesGoal: sub 17 minutes We have a fun for time workout today with some bigger rep schemes. The thruster is intended to be done with a light to moderate load. You should be able to get these done within 2-4 sets per round. A […]
January 22, 2022
8am-10am: Open Gym10am: Group WOD Teams of 2 – 10 rounds for time of:3 Power Snatches, 185/125 lbs9 Box Jumps, 30/24 in27 Double Unders Team workout today! This is a for-time workout and athletes will be working back and forth between rounds in an “I go, you go” format. Each athlete will complete a total […]
January 21, 2022
Open Workout 19.3200 ft. Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs50 Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in50 Strict Handstand Push-ups200 ft. Handstand WalkTime cap: 10 mins We have a fun open workout on deck for today! This is a for-time workout but it also has a 10min cap. This workout starts with […]
January 20, 2022
Wendler Back Squat – Week 4 Back Squat 1×5 at 65% 1RMBack Squat 1×5 at 75% 1RMBack Squat 1×5+ at 85% 1RM Add 10 lbs to your 1RM then take 90% to calculate your work sets. Week 4 of our squat progression! This week you will be adding 10lbs to your original 1RM then take […]
January 19, 2022
Every 1 min for 16 mins, alternating between:Row, 250/200 m12 Russian Swings, pick load + 6 Burpees We have an alternating EMOM on deck for today! This is going to be a burner of a workout. You will start with the row and ideally, this is done at a hard pace. You should have about […]
January 18, 2022
Part 1Squat Clean & Jerk 1×1 Part 1 today is taking 15-minutes to build to a heavy single in the squat clean & jerk. Anyone who struggles to receive in a full squat should keep the loading light enough to focus on this transition, keeping it fast and smooth. The goal is to build in […]