Come and join us for open gym from 1000-1200!
Sunday, February 12th
Dan Broughton
Saturday, February 11th
Conditioning: Valentine’s Day Partner WOD 3RFT (40 min cap) 400m run (together) 30 Burpee over partner | burpee to target | Burpee 30 Synchro Dual KB Deadlifts 53/35 | 35/26 | 26/18 30 Hand-held* synchro DB box step ups 35/20… Read more »
Friday, February 10th
Strength: Retest from 11/21 5RM Front Squat (from floor) Conditioning: Open 13.4 AMRAP 7 3 Clean and Jerks 135/95 | 115/75 | 95/65 3 TTB | K2E | Knee Raise/Lying Leg Raise 6 C&J 6 TTB 9/9, 12/12, ect
Thursday, February 9th
Handstand Walk Skill Work – ~15 minutes Skill work – working on practicing HS Walks. For those proficient, set up a course based on skill. For those that are not close to walks, practice wall facing handstand holds, lifting one… Read more »
Wednesday, February 8th
Strength: 5RM Push Jerk Retest (from floor, retest from 11/23) Conditioning: 5RFT (12 min cap) 9 box jumps 24″/20″, 11 wall balls 20/14, 13 ab mat sit ups. ***Every minute starting at 1:00 must complete 3 burpees***
Tuesday, February 7th
Conditioning Skill Work: Rowing Intervals 5 Rounds of 250/200m, rest 60s **Increase pace each round** We’re going to start today off with some rowing intervals because this is a taxing test week for us. Our goal is to set a… Read more »
Monday, February 6th
Strength: Retest from 11/29 5RM Deadlift Conditioning: AMRAP 15 8 SDHP 115/75 | 95/65 | 75/55 200m run 10 BB Front RackWalking Lunges 115/75 ( can be done stationary, forward stepping for large classes) 250m row 8 Front Squats 115/75… Read more »
Sunday, February 5th
Hero WOD: Rene 7 rounds for time of: Run, 400 m 21 Walking Lunges 15 Pull-ups 9 Burpees If you have a 20/14 lbs weight vest or body armor, wear it. Danish Army Sgt. René Brink Jakobsen of Vang, Denmark,… Read more »
Saturday, February 4th
Teams of 2 (40 min cap) 5RFT 40/30 Cal Assault Bike 30 Burpee Box Jump Overs 24″/20″ 20 Power Snatch 115/75 Scale accordingly. For large classes you can incorporate the row, but everyone must also bike. I.E. Round 1 bike,… Read more »
Friday, February 3rd
Open 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225/155 | 185/125 | 135/95 55 wall-ball shots, 20/14 | 14/10 55-calorie row 55 handstand push-ups | Push Press 95/65 Scaled As many reps… Read more »
Today's WOD
Monday, April 29th
Back Squat – 4×6 at 75%
Strength – shouldn’t need more than 2 minutes rest between sets.
AMRAP 7 Walls Balls 20/14 | 14/10 | 10/6 **Every minute starting at 0 complete 5 power cleans at 115/85 | 95/65 | 75/55
Workout – 7 minutes of wall balls with a brief stop on the minute to perform 5 power cleans Weight should be something we do touch and go all 7 rounds.
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