Author Archive

1.29.19

3x400m Run w/ 1 min rest between WOD: 5 Rounds for time: 8 Deadlifts 275/185 16 Wall Balls 8 T2B 16 Wall Balls Cool Down: 50 Deadlifts

1.28.19

Warm Up: Shoulders WOD: 30 min EMOM 1. 5 Squats Snatch AHAD 2. 5-10 Ring Push Up 3. Max Burpee Box Jump 24"/20" Cool Down:  4 x 30 Sec Plank Hold  

1.28.19

Warm Up: Shoulders WOD: 30 min EMOM 1. 5 Squats Snatch AHAD 2. 5-10 Ring Push Up 3. Max Burpee Box Jump 24"/20" Cool Down:  4 x 30 Sec Plank Hold  

1.25.19

Warm up: Rowling (8 min) WOD: "Thrusters" 11.6/12.5/18.5 7 Min Amrap 3. 6. 9. 12.. Thruster 100/65, c2B pull up 14.5/16.5 21-18-15-12-9-6-3 For Time: Thruster 95/65, Bar Facing Burpee 15.5 27-21-15-9 For Time: Row (Cal), Thruster 95/65 17.5 10 Rounds for Time: 9 Thrusters 95/65, 35 Double Unders

1.24.19

SWOD: 9 min EMOM Power Snatch 2-4-6-8-10-8-6-4-2 WOD: Tabata This 8 Rounds at each for lowest number of reps Pull up Push up (Hand Release) Sit up (DB's) Air Squat Cool Down: Stretching

1.23.19

Warm Up: 800m Run, Build to heavy 3 Rep Deadlift WOD: Every 3 min x 5 Rounds 50 Double Unders 7 Deadlifts 225/155 -Max Burpee Muscle Up or Burpee Pull Up in remaining time Cool Down: 50-75 Sit Ups  

1.22.19

Warm up: 12 min EMOM Odd: Row 15/12 Cal Even: 16 Reverse Lunge Steps 115/75 WOD: 5 Rounds For Time: 5 Power Cleans 155/105 10 T2B 15 Box Jump Overs 24/20 Cool Down: 15-30 Strict Pull ups

1.21.19

Warm Up: Shoulders/Hips Stretch SWOD: EMOM 10 min- 5 OH Squats WOD: 12 min AMRAP 21 Deadlift 135/95 15 Front Squat 9 Push Jerk *20 yard HS Walk or Bear Crawl Cool Down: 6 x 20/10 sec Hollow Body Plate Hold

1.21.19

Warm Up: Shoulders/Hips Stretch SWOD: EMOM 10 min- 5 OH Squats WOD: 12 min AMRAP 21 Deadlift 135/95 15 Front Squat 9 Push Jerk *20 yard HS Walk or Bear Crawl Cool Down: 6 x 20/10 sec Hollow Body Plate Hold

Hydrostatic Body Fat Testing

February 12th3-7pm Tuesday:  Hydrostatic Body Fat Testing             We will be hosting this Body Fat Testing for those interested in understanding more about their body composition, resting metabolic rate, energy expenditure for certain exercises, target weight, and weight control recommendations. Sign up for a ten minute window to complete the test at the following link: […]