Weightlifting: Snatch Cycling Technique. Power Snatch 10-8-6-4-2 (touch and go, heaviest weight possible) Conditioning: As many reps as possible in 12 mins of: 2 Alternating Dumbbell Snatches, 50/35 lbs 2 Alternating Dumbbell Lunges, 50/35 lbs 2 Box Jumps, 30/24 in… Read more »
Workout of the Day
Sunday, January 3rd
Please join us from 1000-1200 for Open Gym.
Saturday, January 2nd
Conditioning: “Fatigued” Cindy. AMRAP 20 5 Pull Ups, 10 Push Ups, 15 Air Squats. *Starting at 0:00, every 5 minutes (0:00, 5:00, 10:00, 15:00) perform 25/20 cal bike or rower sprint. (large classes can perform the bikes on difference minutes… Read more »
Friday, January 1st
*Closed* Happy New Year!
Thursday, December 31st
9am and 10am only! Conditioning: AMRAP Repeats Every 2 mins for 8 mins do: 15 Goblet Squats, 53/35 lbs 30 Double Under – rest 2 minutes. Every 2 mins for 8 mins do: 10 Dumbbell Box Step-ups, 40/25 lbs 12… Read more »
Wednesday, December 30th
Skill: Kipping Pull Ups – 1 Max set of kipping pull ups (if banded strict, use a band that you can get ~10 pull ups)Then 3 sets of 60% of max set Conditioning: For time: 50/40 Bike Calories 25 Pistols… Read more »
Tuesday, December 29th
Weightlifting: 6 Sets of 2 Split Jerks w/ 2 second pause in dip and 2 second pause in catch @ 65-75%. Focus on control and stability into the position. Conditioning: Chipper – For time (20 min cap) 20/15 Row Calories… Read more »
Monday, December 28th
Consistency test #1 (retest in 6 weeks): Every 5 mins for 30 mins do: 10 Strict Pull-ups 15 Toes-to-bars 20 Push-ups 25 Wall Balls, 20/14 lbs. *Score is fastest and slowest rounds* Core: “Tabata” – V Up (Alternating)s : 8… Read more »
Sunday, December 27th
Hero WOD: Abbate: For time: Run, 1 mi 21 Clean & Jerks, 155/105 lbs Run, 800 m 21 Clean & Jerks, 155/105 lbs Run, 1 mi U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the… Read more »
Saturday, December 26th
Conditioning: For time: 10 Dumbbell men Maker, 35/20 lbs 20 Toes-to-bars 30 Dumbbell Front Rack Lunges, 35/20 lbs 40 AbMat Sit-ups Row, 1000 m 40 AbMat Sit-ups 30 Dumbbell Front Rack Lunges, 35/20 lbs 20 Toes-to-bars 10 Dumbbell men Maker,… Read more »