April 21, 2022
3 rounds for time of:30/24 Row Calories30 Kettlebell Swings, 70/53 lbs30 BurpeesGoal: Sub 18 minutes Simple triplet today that is going to be challenging. Each movement has the potential to jack up the heart rate so it will require some smart pacing and breakiing movements up as needed. Adjust the reps on the “trouble” movement […]
April 20, 2022
Heavy Day! Front Squat 3-3-2-2-1-1 Heavy day today involves some front squats with a lower rep scheme. For these front squats, we want you to lift the most amount of weight you can for each set. There is a total of six working sets and ideally you’re taking one set roughly every 2 to 3 […]
April 19, 2022
Part 1Complete as many rounds as possible in 15 mins of:20/16 Row Calories16 Front Rack Box Step-ups, 75/55 lbs12 Push-ups Directly into part 2… Part 2Complete as many rounds as possible in 15 mins of:20/16 Bike Erg Calories16 Box Jumps, 24/20 in12 Pull-ups Back to some longer duration work with 2 back to back 15 […]
April 18, 2022
For time:15 Handstand Push-ups15 D-Ball Ground-to-Shoulders, 100/70 lbsRun, 200 m12 Handstand Push-ups12 D-Ball Ground-to-Shoulders, 100/70 lbsRun, 200 m9 Handstand Push-ups9 D-Ball Ground-to-Shoulders, 100/70 lbsRun, 200 m6 Handstand Push-ups6 D-Ball Ground-to-Shoulders, 100/70 lbsRun, 200 m3 Handstand Push-ups3 D-Ball Ground-to-Shoulders, 100/70 lbsRun, 200 m Goal: Sub 15 minutes Kicking off the week with a fun for-time workout […]
April 16, 2022
8am-10am: Open Gym10am: Group WOD Complete in teams of 2For time:50 Burpee Over Dumbbells— then —5 rounds each of:Single Arm Overhead Walking Lunge, 50/35 lbs, 50 ft50 Double Unders— then —50 Burpee Over Dumbbells Teams of two have a burpee buy in and cash out. The burpee’s can be split up and accumulated between the […]
April 15, 2022
3 rounds for time of:25/20 Bike Calories20 Dumbbell Snatches, 50/35 lbs15 Toes-to-barsGoal: Sub 12 mins Our 3 round workout today has a row, dumbbell snatch, and toes to bar. Grip will play a role, but reps are all generally reasonable. The dumbbell snatch is likely going to be the crux of the work out requiring […]
