Today: Strength: 2RM Clean and Jerk *drop each rep but no rest METCON AMRAP in 8 minutes 3 Clean and Jerks at 85% of your 2Rm 30 ABMAT sit-ups
Monday NOV 7th
Blog
Team up!
Make sure wish Jenn Voss a happy birthday when you see her today!! In Teams of 3 – one person working at a time, switch as often as needed. No racks can be used, teammates must create the rack. AMRAP… Read more »
Veterans Day
Veterans Day is coming up on the 11th and I’d like to invite you to a Hero WOD that day. We will celebrate the Veterans of this country and get together to work our butts off in the workout. Also,… Read more »
Thursday, NOV 3rd
Today: For time: 42-30-18 reps for time of: Deadlift (155,105) KB Thruster (53,35) *Thrusters are done with 1 arm. Switch when you need to but get all the reps done
Weight-Assisted Hip Stretches
Here’s another oldie but goodie for your hips. You will need at least one plate (start with a 25lb plate) and perhaps a friend. Sit on your booty with one knee bent in and the other leg straight out. Place… Read more »
Weds, NOV 2nd
Today: Strength: Back Squat 6×2 @ 80% of your new 1rm. METCON: For time: 100 Double-unders 50 Kettle bell swings 53/35 25 Hang Power cleans (115, 75)
Tuesday, NOV 1st
Happy November everyone! You made it. Today: Strength: Press 1rm METCON: 3 min AMRAP 6 Pistols 6HSPU Rest 1 min 6 min AMRAP 20 Squats 15 HRPU’s Rest 2 minutes 3 min AMRAP Pull-ups
Happy Halloween
Happy Halloween everyone. Hope you had a great weekend ! Don’t forget that the 6:30 and 7:30 class is closed tonight. Have a safe Halloween. Today: Strength: Deadlift 5 sets of 3 @90% of your 1RM METCON 3 rounds for… Read more »
Today: 21-15-9 Plate G2OH burpees over plate
Open Gym
Open gym today from 10am to 12pm. Come work on a skill, strength or make-up a WOD you missed.
Today's WOD
Sunday HERO WOD April 22nd
HERO WOD SUNDAY
“Whitten”
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
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