Today: Power Clean+ Hang Clean + Push Jerk 5 x 1+1+1 @ 80% of Push Jerk Max Then 21-15-9 Toes-to-Bar Box Jumps
Workout of the Day
Today: Partner WOD 200 Wall-Balls 100 Pull-Ups 50 Box Jumps 25 Burpees (Each)
Today: 1RM Bench Press Then 3RFT 16 Pistols 30 DB Push-Press (50/35) Rest 2 Min 200m OH DB Carry (50/35)
Today: 1RM Deadlift Then 1K Row
1 RM Strict Press Then: 5 RFT of: 200 m run 12 ring dips then immediately after accumulate 100 banded pull downs
Happy Halloween Everyone! *be sure to come dressed up in your costumes today! *class times will be the 6 am, 930 am, 4 pm, and 5 pm. There will be no 6pm or 7pm coached class. However, Sara will be… Read more »
Today: 1RM Back Squat Then 1-Mile Run
Today: Partner WOD 25 Min AMRAP 800m Run 100 DB Snatch 50/35 40 Burpees
Today: Strength: Deload Deadlift 3×3 @65% 20 Min AMRAP 200m Run 10 Toes-to-Bar 30 weighted sit ups
Today: Deload Strict Press 3×5@65% Then Bottoms up KB press 2x 10-12 reps For Time 9-15-21 Front squat 115/85 25-50-75 Double Unders *9 front squat, 25 double unders, 15 squat, 50 double unders etc.
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!