Hero WOD: Arnie: For Time – 21 Turkish Get Ups Right Arm, 50 Kettlebell Swings, 21 Overhead Squats, left arm, 50 Kettlebell Swings, 21 Overhead Squats, right arm, 50 Kettlebell Swings, 21 Turkish Get Ups, Left Arm. RX is 70/53,… Read more »
Workout of the Day
Saturday, November 28th
Conditioning: For Time (40 min cap): 60 Dual KB Deadlifts 53/35, 400m rn, 60 Thrusters 65/45, 400m run, 60 Pull Ups, 400m run, 60 Thrusters 65/45, 400m run, 60 Dual KB Deadlifts 53/35
Friday, November 27th
Strength – Conventional Deadlift: 1×5 @ 80%, 1×3 @85%, 1×2 @90%, 3×1 @ 95% Conditioning: AMRAP 10: 5 Pull Ups, 10 Ring Dips, 15 Dual DB Push Press 35/20, 20 DB Farmer Carry Walking Lunges 35/20.
Thursday, November 26th
*Closed* – Happy Thanksgiving!
Wednesday, November 25th
Strength – Back Squat 4×8 @ 65-70% Conditioning: AMRAP 11: 4 Thrusters 135/95, 8 Front Rack Forward Lunges 135/95, 12 Kettlebell Swings 70/53, 16 Wall Balls to 12’/10′ targets. *Weight is heavier today and we will be throwing the wall… Read more »
Tuesday, November 24th
Skill – Strict Chest To Bar Pull Ups – 10/8/6/4/2. Use bands if necessary, work on pulling all the way to the chest to engage the lowest (and weakest) point of the lats. Conditioning: 4 Rounds For Time: 10 Deadlift… Read more »
Sunday, November 22nd
Please join us for Open gym from 10am – noon.
Saturday, November 21st
WOD: 8 Rounds:200m run10 Overhead Squats 75/5510 burpee box jump overs 24/2060s rest
Friday, November 20th
WOD: 5 roundsEvery 5 minutes complete:15 bar facing burpees12 deadlifts9 hang power cleans6 push jerks (Rx 155/105, scale 115/75) Score = SLOWEST round
Thursday, November 19th
Strength: Overhead Squat 4×6 @ 75-80% WOD: 4RFT8 HSPU12 Goblet Squats 53/3516 Push Ups20 Wall balls 20/14