Category Archives: WOD

TABATA Burpees KB Swing 53/35 AAB Cals Sit ups 1:00 rest between tabatas

Strength 15 min to build to heavy 5 front squat Conditioning 3 rounds 1:00 Calorie Row 1:00 Wall balls 20/14 1:00 Box Jumps 24/20 1:00 Rest

Strength 15 min to find 2RM Push Press Conditioning 21-15-9 Shoulder to overhead 135/95 Chest to bar pull ups Cap: 10

Teams of 2 25 Burpee Box Jump Overs 24/20 25 Goblet Squats 70/53 50 Hang Single arm DB Hang Clean and Jerk 50/35 100 Overhead single arm DB Walking Lunge Steps 50/35 50 Hang Single arm DB HC+J 50/35 25 Goblet Squats 70/53 25 BBJO 24/20 Cap: 25

Strength 15 minutes to find 3RM touch and go power snatch Conditioning 10 min AMRAP 10 Power snatch 75/55 10 HSPU 30 Double Unders (1:1)

Angie 100 pull ups 100 push ups 100 sit ups 100 squats cap: 25

Strength 15 minutes to find 3RM Power Clean and Push Jerk Conditioning 750m row 75 shoulder to overhead 95/65 cap: 12 min

Strength 15 min to find 3RM Front Squat Conditioning 3 rounds 1 min Wall Balls 20/14 1 min Toes to bar 1 min Box jump overs 24/20 1 min rest

*Only 10am Class Today* Teams of 2 4 min Wall balls 20/14 4 min Sumo deadlift high pull 75/55 4 min Burpees over the bar 2 min Wall balls 20/14 2 min SDHP 75/55 2 min Burpees over the bar 1 min Wall balls 20/14 1 min SDHP 75/55 1 min Burpees over the bar […]

Happy Thanksgiving Everyone! Gym is closed today

Larousse AMRAP 5 12/9 Cal Row 12 Push Ups Rest 5 Minutes AMRAP 5 12/9 Cal Bike 12 DB Box Step Ups @50/35 Rest 5 Minutes AMRAP 5 12/9 Cal Row 12 DB Snatch @50/35

Strength 15 minutes to find 5RM Bench Press Conditioning 3 rounds 400m run 15 Toes to bar 10 Burpee Box jump overs 24/20 Cap: 14