WOD

May 21, 2022

8am-10am: Open Gym10am: Group WOD With a Buddy…5 rounds each for time of:60 Double Unders30 Air Squats15 Shoulder-to-Overheads, 135/95 lbs Team workout today is going to be a fun one that has you working in a you go, I go

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May 20, 2022

21-15-9 Burpee Pull-upDeadlift, 265/185 lbsCalorie BikeGoal: Sub 12 minutes A simple triplet today allowing for some high intensity work. The burpee pull up will be one of the slowest of the movements and should have you pacing but also working

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May 19, 2022

3 rounds for time of:40 Med Ball Cleans, 20/14 lbs20 Toes-to-barsRun, 400 mGoal: Sub 15 min Our three round workout today is simple and it has the potential to be quite challenging. The med ball clean is always a sneaky

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May 18, 2022

Build the Base 3 rounds for max reps of:max rep Row Calories, 3 minsmax rep Dumbbell Push Press, 35/25 lbs, 1 minmax rep Dumbbell Walking Lunges, 35/25 lbs, 1 minmax rep Bike Erg Calories, 3 mins4 Renegade Rows, 35/25 lbs

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May 17, 2022

Front Squat 8-8-8 Heavy day today involves some higher volume front squats. For these three sets of 8, we want you to use the same heavy/challenging weight for each set versus building in weight. We will give you plenty of

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May 16, 2022

AMRAP 7 mins of:30 Alternating Dumbbell Hang Snatches, 50/35 lbs20 Box Jump Overs, 24/20 in10 Bar Muscle-ups REST 3 MINUTES AMRAP 7 mins of:30 Alternating Dumbbell Snatches, 50/35 lbs20 Box Jumps, 24/20 in10 Bar Muscle-ups Starting our week with an

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May 14, 2022

8am-10am: Open Gym10am: Group WOD Every 1 min for 21 mins, alternating between:9 Power Snatches, 115/75 lbs12 Over Unders, 24/20 in15 Burpees Our workout today is much more challenging than it may appear. All of these movements are notorious for

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May 13, 2022

For time:50/40 Bike Erg Calories50 Toes-to-bars50 Dumbbell Box Step Overs, 50’s/35’s lbs100′ Double Kettlebell Front Rack Walking Lunge, 53/35 lbs Goal: Sub 18-minutes A for-time workout on deck for today! This is a chipper-style workout that will have you working

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May 12, 2022

Bench Press 7-5-3-2-1 Heavy day today involves a descending rep scheme of bench press! For this, we want to see you lifting the most amount of weight you can but leaving just enough gas in the tank to avoid failure

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May 11, 2022

Part 11 Power Clean + 1 Push Jerk Take 12 minutes to build to a heavy single for the day. Continue to build in weight so long that you are feeling good and moving well. Take between 6-8 working sets.

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