3/26/2020

1-10 and then back down to 1 reps of Push ups Sit ups Squats If you have equipment @home: Strength 1 Power snatch EMOM x 10, building Conditioning 12 min AMRAP 10 Power snatch 95/65 20 Air Squats 30 Double Unders

3/25/2020

@ home WOD is.. 150 Burpees for time See FB VIDEO fro scaling and demos If you have equipment @home, todays WOD is 13.1 17 min AMRAP 40 Burpees 75/45 pound Snatch, 30 reps 30 Burpees 135/75 pound Snatch, 30 reps 20 Burpees 165/100 pound Snatch, 30 reps 10 burpees 210/120 pound Snatch, as many […]

3/24/2020

200m-300m Bear Crawl Every break perform 10 air squats until meters are completed *check out FB group video for demos and ways to measure the distances!

3/23/2020

10x100m sprint or 8x200m run or 6x600m run or 3x800m run or 5k run Check FB page for video demo/notes on this @home WOD!

3/20/2020

6 rounds :30 Wall sit :20 R elbow plank :20 L elbow plank *Workout demo video on FB page!

3/19/2020

The gym will be closed until 4/1 as of now, we will be posting daily at home WODs for us all to do and stay strong as a community! See daily videos for these WODs in our FB group! 10 rounds of: 25 Jumping Jacks 7 tempo push ups (3-7 second descend to the floor) […]

3/18/2020

Weightvest Wednesday Chipper *Check out our @home verso of todays WOD on our FB page!* 100-75-50-25 Air Squats 40-30-20-10 Pull ups 20-15-10-5 Burpees RX= 20/14lb weight vest Cap: 25

3/17/2020

Strength E2MOM x 6 sets, push jerks 3-1-3-1-3-1 3s are at 70% across, 1s start around 80% and build Conditioning 8 min AMRAP 2 Shoulder to overhead 115/75 2 Toes to bar 4-4, 6-6, 8-8….

3/16/2020

Strength 15 minutes to find 2RM Front Squat Conditioning 10 minute AMRAP 5 Front Squats 185/125 10 HSPU 30 Double unders

3/13/2020

Teams of 2 24 min AMRAP 135/100 Cal bike, then AMRAP in remaining time 6 Devil Press 50s/35s 12 DB Thrusters 50s/35s 24 Hang Clean and jerk single arm 50/35

3/12/2020

Thursday Strength 15 minutes to find 3RM Bench Press Conditioning 21-15-9-15-21 KB Swings 53/35 Burpees Cap: 15

3/11/2020

Gotham City 5 rounds 1 min Wall balls 20/14 1 min DB snatch 50/35 1 min Single DB step ups 50/35 and 24/20 1 min rest