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
Dan Broughton
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 »
Happy New Year
Today: 15 Minute amrap 3 Push -ups 3 Crunches 3 Jumping lunges Increase by 3 each round to get as far as you can in 15 minutes
Mon, Jan 2nd
Happy New Year everyone. I hope we can jump off on the right foot this coming year. I look forward to a positive environment, fun programming and of course getting results ! See you in the gym. Today: Back Squat… Read more »
Today's WOD
Thursday, September 19th
Gymnastic strength circuit: 4 Rounds 1: 10 straight arm plate raises (all the way overhead) 2: 12 lateral dumbell shoulder flies 3: 6 negative pull ups 4: 12 V-Ups
Strength circuit should be done with rest only after completing each movement once. During the plate raises athletes should be holding a hollow positioning while standing to mimic a handstand. Anyone who does NOT have pull ups should be jumping up to the bar and holding the negative as long as possible (NO BANDS UNLESS ABSOLUTELY NECESSARY)
AMRAP 12 200m run 10 Power Cleans 135/95 | 115/85 | 95/65 20 Wall Balls 20/14 | 14/10 | 10/6 30 Med Ball Sit Ups 20/14 | 14/10 | 10/6
Workout – something we can do all 3 movements unbroken, although we may break it up in no more than 2 sets.
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