Strength: Snatch Balance 4×4 WOD: Assault Bike Sprints : 20-15-10-20-15-10 calories (2 minute rest between intervals)
Dan Broughton
Thursday, January 2nd
WOD: 2RFT (25 min cap)800m run50 sit ups1000m row25 TTB Stability: Accumulate 10 air squats with 20s hold at bottom – no bottoming out
Wednesday, January 1st
Happy New Year! We are closed today!
Tuesday, December 31st
** 9:30am class only today ** WOD: AMRAP 615 Cal Bike10 Pull upsRest 3 minAMRAP 615 Cal Row10 Burpee over rowerRest 3 minAMRAP 6200m run15 Wall Ball 20/14 Core – 3×20 weighted sit ups (plate held out above you)
Monday, December 30th
Strength: 3×5 Push Press3×3 Push Jerk3×1 Split Jerk WOD: AMRAP 128 Pull Ups8 Box Jumps5 Clean and Jerks (95/65) * Every completed round add 20/10lbs to the clean and jerks. Rx weights will be as follows: 95/65 > 115/75 >… Read more »
Sunday, December 29th
HERO WOD: Hansen: 5 RFT30 KBS 70/5330 Burpees30 GHD Sit Ups (or regular)
Saturday, December 28th
PARTNER WOD: Teams of 2:Partner 1: 40/30 Cal RowPartner 2: AMRAP C&J 115/75Switch and RepeatPartner 1: 40/30 Cal RowPartner 2: AMRAP Snatch 115/75Switch and RepeatPartner 1: 40/30 Cal RowPartner 2: AMRAP Wall Ball 20/14 CORE: 3 Rounds30s V-Ups/30s rest30s Leg… Read more »
Friday, December 27th
Strength: Bent Over Barbell Row 4×8 WOD: For Time: (20 min cap)27-21-15-12-9-6-3Overhead Squat 75/55Bar Facing Burpees
Thursday, December 26th
Strength: Front Squats 4 sets of 62 reps at 90%rest 15s4 reps at 80%Rest 2 minutes WOD: For Time:50 Cal Bike (or row)40 TTB / K2E30 Power Clean 115/7520 Front Squat 115/7510 Bar Muscle Ups or pull up/dip combo There… Read more »
Wednesday, December 25th
Merry Christmas! We are closed today but will be open tomorrow at 9:30am with normal afternoon schedule to follow (no 6am class on 12/26)