Strength: Squat (Deload) 4 x 2 front+4 back @ 60% BS 1RM METCON 3 Rounds for time of: 30 Double-unders 21 Wallball Shots 20,14 30 Double-unders 15 Box Jumps 24,20 30 Double-unders 9 Hang Power Cleans 135,95
Today: Muscle up work Then: For time: 5 mins max thrusters 95,65 5 minutes rest 4 mins max thrusters 95,65 4 minutes rest 3 mins max thrusters 95,65 3 minutes rest 5 mins AMRAP muscle ups
Sugar Consumption To nutritional experts, added sugar is believed to be the single worst ingredient in the modern diet. This comes as no surprise since added sugar is known for providing calories with no added nutrients and can actually damage… Read more »
Today: Clean and Jerk work for 10-15 minutes Then: On the 2 minute for 20 minutes: 1 Squat Clean + 1 Front Squat + 1 Jerk Then: Amrap 5 minutes of: Squat Clean & Jerk 185/135
Today: Squat: 6 x 2 front +4 back @ 80% BS 1RM METCON: EMOM 16 minutes of: Even: Row 10 Calories Odd: 30 unbroken DU’s
Today: Open Gym. Come work on a skill or make-up a WOD with a friend!
Partner AMRAP 25 Minutes @10\15 minute mark both teammates run 400m The athlete that begins the 20 reps must complete the 20 reps and you must switch each exercise. Example Round 1 – Partner 1 does wallball, situps, Pullups, squats… Read more »
Saturday, October 8th For time: Cash in: 1000 m row 4rds: 10 ring dips 10 goblet squats Cash out: 500 m row
Today: Bench Press for heavy 3 METCON: 3 Rounds for time of: 50 ft KB Carry 70/53 15 Squat Cleans 135/95 15 Hand release Push-ups
Please join us today from 10 am -12 pm for our Hero WOD Sunday workout! The WOD and standards will be announced at the gym.
What is a Hero WOD?
Traditionally they are workouts that have been created in honor of heroes who have died in the line of duty. Many are named after men and women who have lost their lives fighting in war or right here at home defending and protecting their community as police officers, firefighters, and paramedics.
What is the point of a Hero WOD?
Honor. The point of a Hero WOD is to honor the fallen and to remember the sacrifices that they have made. For you, it means giving your all during the workout for those who have already given all they have to offer for you and the rest of our community.
We will see you there!