There has been a lot of Snatch work leading up to today. This is a demanding workout that we will do again later. Don’t be too hard on yourself this time though. This WOD is going to be done again… Read more »
Monday, Jan 9th
Dan Broughton
Sunday Funday
Today: Come in and work on what you suck at ! 11-1pm
Today: With a partner A. 6 Rounds for time 17 Thrusters (95,65) 17 KB Snatch (53,35) 17 Push ups B. When 6 rounds are complete 2000m row
Friday, Jan 6th
Today: 8 rounds for time 30 Jumping Jacks 20 Squats 10 KB swings *start each round with 5 burpees
Friday, Dec 6th
Open Workout 14.2 AMRAP 0 – 3 mins 10 Overhead Squats (95,65) 10 Chest to Bar Pullups 10 OHS 10 CtB Pullups If you complete 0-3 then continue to 3 – 6 mins…. 12 Overhead Squats 12 Chest to Bar… Read more »
Thursday, Dec 5th
Reminder that Friday Bootcamp is at 5:30pm. Today: 30-20-10 DB thrusters Push-ups Rest 2 minutes AMRAP in 3 minutes: Sit-ups
Polar Bear Plunge
From Debbie Probst…. Kody, our 16 year old son is special needs (Post Traumatic Disorder) from brain damage suffered as an infant on life support for several months (pneumonia) and unfortunately all through his life due to his small airway/difficulty… Read more »
Weds, Jan 4th
Today: 21, 18,15, 12, 9, 6, 3 Overhead walking lunge with plate (25, 10) Push-ups Crunches
Weds Jan 4th
Today we are going over touch and go movements and learning to cycle weightlifting movements. Dropping and resetting is great and should be done most of the time BUT, for faster, lighter workouts T&G is the way to go. Today:… Read more »
Tues, Jan 3rd
Today is our forst “Flip/flop” day. METCON first then Strength. Today: METCON: Row 1.5K Strength: 10RM Push Press (after row) *Flip/Flop. 18min max for both parts. No rest between METCON and Strength. Have your racks and bars set up before… Read more »
Today's WOD
Friday, May 3rd
E2MOM 10 5 Weighted Pull Ups Immediately into E2MOM 10 5 Weighted Ring Dips
Strength – if scaling we want to find a scale that will produce a challenging set of 5 for each of the 10 sets (5 sets of dips, 5 sets of pull ups)
For Time (10 min cap) 21/15/9 Overhead Squats 95/65 | 75/55 | 45/35 Bar Facing Burpees
Workout – short and sweet burner, lets try and go big on the barbell and consistent on the burpees.
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