Daily WOD – Nov 13, 2018
Back Squat 3-3-3-3-3 Then 3 Rounds NFT: 10R/10L bulgarian split squats 3 weighted squat box jumps 25 banded good mornings Notes: Welcome to the start of our annual power lifting cycle! We are going to…
Daily WOD – Nov 12, 2018
With a partner, complete 3 rounds for time of: 50 Burpees 50 Russian KB swings (70/53#) 50 Push presses (95/65#) 50 Box jump overs (24/20") WOD Notes: For this workout, you must complete the reps…
Football WOD – Nov 11, 2018
Complete 21-15-9 reps for time of: DB snatches (70/50#) Pull ups Burpees WOD Notes: For the DB snatches, you will be alternating hands each rep to the total rep count.
Daily WOD – Nov 9, 2018
Front Squat 5-5-5-5-5 Then 50 consecutive wreckbag front squats OLY WOD 5x3 banded deads (50%) Clean 1-1-1-1-1 Power snatch 2x10 (55%) Then 5 rounds for time: 5 clean and jerks (60%) 10 c2b pull…
Daily WOD – Nov 9, 2018
Complete 5 rounds for time: 20 box jumps (24/20") 30 butterfly abmat sit ups 40 meters walking lunge WOD Notes: If your knees prevent you from doing box jumps, modify to box step ups and…
Open Gym – Nov 8, 2018
Come in between 4:30 and 7:00 pm for open gym. You can work on anything you like including a workout from the last week: Banded deadlift 10x3 then 3x10R/10L reverse lunge to knee drive (45/35#)…
Daily WOD – Nov 7, 2018
Take 6 minutes to complete: 10 bar muscle ups 20 deadlifts (225/155#) 50 wallballs (20/14# to 10/9') Rest 3 minutes and repeat for a total of 3 rounds. WOD Notes: The scale for bar muscle…
Daily WOD – Nov 6, 2018
Bench Press 5x5 (75%) Then EMOM for 5 minutes of: 10 bent over rows (40% 1RM bench press) Meat Notes: We'll be putting in another meat order for anyone interested. For those of you who…
Daily WOD – Nov 5, 2018
8x500m or 400m Row WOD Notes: This will be an interval style row workout. The goal will be to maintain a fast pace, just short of a sprint for the whole workout. You'll be getting…
Football WOD – Nov 4, 2018
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: Thrusters (135/95#) Toes to bar Community Notes: Happy Birthday Betsy!