December 18, 2021
8am-10am: Open Gym10am: Group WOD Teams of 2 – For time:75 Toes-to-bars75 Push-ups75 Pull-upsHandstand Walk, 25 mGoal: Have fun and just get it done Toes-to-bars/Pull-ups – partner 2 must hang from the barPush-ups- partner 2 must hold a plankHandstand Walk- partner 2 must hold a handstand Anytime there is a break from the hold teams […]
December 17, 2021
50-40-30-20-10 Wall Ball, 20/14 lbsKettlebell Swing, 53/35 lbs Goal: Sub 18 min Working on some high rep work today. This is a great opportunity to test yourself and see if you can hang on with some bigger sets. The wall ball and swing weight are both reasonable and should be something where you can get […]
December 16, 2021
6 rounds for time of:9 Clean & Jerks, 115/75 lbs9 Burpee Box Jumps, 24/20 in45 Double UndersGoal: Sub 15 min Lower rep range and a moderate weight that is going to make for one burner! The clean and jerk weight should be something you can cycle and complete in either one set or ideally no […]
December 15, 2021
For time:15 Ring Muscle-upsDouble Kettlebell Front Rack Walking Lunge, 70/53 lbs, 50 ft12 Ring Muscle-upsDouble Kettlebell Front Rack Walking Lunge, 70/53 lbs, 50 ft9 Ring Muscle-upsDouble Kettlebell Front Rack Walking Lunge, 70/53 lbs, 50 ft Goal: Sub 8 min Our shorter workout for the week with some higher skill movements. The muscle-up is going to […]
December 14, 2021
3 rounds for time of:Row, 1 kmRun, 800 mBike, 1500 Goal: Sub 35 min Working on sustained effort today. The run, row, and bike will have each one of us finding a movement that we favor. Do your best to keep track of pacing on each variation and keep an eye on the clock after […]
December 13, 2021
Heavy Day! Hang Squat Clean3-3-3-3-3 Starting our week off with a heavy day! You can choose to work up in weight with each set or use the same weight across all five sets. Ideally, you are challenging yourself with weight but also working to avoid failure, keeping each work set productive. Take one set every […]