Don’t forget will be doing Paul’s WOD this Friday. There will be a potluck following the 5:30pm WOD. Bring a dish and/or beverage to share. Hope to see everyone there! Warm Up: Tabata: Jumping Lunges Hollow Rocks Strict Press T2B …
Warm Up: Tabata: Feet to Hands OH Squats DU’s Kip Swings WOD: 10 min AMRAP: 10 Burpees 10 KB Swings (53/35) 20 DU’s 2 min Rest 5 min AMRAP: 5 Pull Ups 5 Squat Snatch (115/75) 2 min Rest For …
Warm Up: Tabata: Mountain Climbers Push Ups Banded Side Step Back Squats Strength: Back Squat 1-1-1-1-1 WOD: 5 min AMRAP: 5 Power Cleans (95/65) 5 Thrusters (95/65)
Warm Up: Tabata: Mountain Climbers Air Squats Single Leg Deadlifts Kip Swings WOD: Partner WOD 2 Rounds for Max Reps: 2 Min Max Reps Tire Flips 1 min Rest 2 Min Max Reps OH Plate Lunges (Partners cannot accumulate reps …
Warm Up: Tabata: Burpees Atomic Sit Ups Drop Squats DU’s Strength: Squat Clean 2-2-2-2-2 WOD: Cascade Classic WOD 1 10 MIN AMRAP: 7 Deadlifts 40 DU’s *Each round the weight goes up 20# for men and 10# for women. …
Warm Up: Tabata: Jumping Squats Hollow Rocks KB Swings Push Ups WOD: 20 min EMOM: Min 1+2: 1 Power Clean + 2 Front Squats + 3 Push Jerks (145/105) Min 3: 10 Burpees Over Bar Min 4+5: 1 PC + …
Warm Up: Tabata: Mountain Climbers Lunges InchwormPush Ups Single Leg Deadlift Strength: Deadlift *Build to 80% of your 1RM and maintain that weight for 3×3 WOD: “Baseline” For Time: 500m Row 40 Air Squats 30 Sit Ups 20 Push Ups …
Warm Up: Tabata: Feet to Hands Air Squats Kip Swings DU’s WOD: “Filthy Fifty” For Time: 50 Box Jumps (24/20) 50 Jumping Pull Ups 50 KB Swings (35#) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (45/35) 50 …
Warm Up: Tabata: Burpees Side Plank Wind Mill Banded Side Step Back Squat Strength: Back Squat *Build to 95% of your 1RM B.S. for a 1×1, then drop 20 lbs. for 3×2 WOD: 8 min AMRAP: 10 Hang Power Snatch …
Warm Up: Tabata: Burpees Atomic Sit Ups Single Leg Deadlifts Kip Swings WOD: For Time: 3 Rounds of Cindy 1 Round of DT 2 Rounds of Cindy 1 Round of DT 1 Round of Cindy 1 Round of DT *1 …