Daily WOD – Oct 24, 2018
Box Squat 6x3 (80% 1RM) Then 50 Evil wheels NFT
Daily WOD – Oct 23, 2018
Complete 4 rounds for time of: 800m Run 15 Power clean and jerks (115/75#) WOD Notes: The goal should be to string as many of these reps together as possible. Pick a weight that will…
Daily WOD – Oct 22, 2018
Complete for time: 2000/1500m Row 100 Wallballs (20/14# to 10/9') 10 Rope climbs WOD Notes: There will be a 20 minute cap on this workout. No one movement should take longer than 8 minutes. The…
Football WOD – Oct 21, 2018
Complete 4 rounds for time of: 10 Deadlifts (~65-70% 1RM) 15 Ring dips 250m Sprint Rest 2 minutes after each round.
Daily WOD – Oct 20, 2018
EMOM for 30 minutes of: Power Snatch + Snatch (1+1) WOD Notes: Similar to our clean workout from a few weeks ago, you can add weight throughout the 30 minutes but you do not need…
Daily WOD – Oct 19, 2018
“2018 Nutrition Challenge Performance Test” Part A) – Max pull ups OR max ring muscle ups Part B) – Complete for time: 20 deadlifts (135/85#) 20 box jumps (24/20″) 20 power cleans (135/85#) 20 box jumps…
Open Gym – Oct 18, 2018
Come in today from 4:30 to 7:00pm for open gym. You can work on anything you like including a workout from the last week: Shoulder Press 1RM, Push Press 1RM, Push Jerk 1RM For time:…
Daily WOD – Oct 17, 2018
Complete 100 burpees for time Perform 15 double unders at the start of each minute. OR Complete 300 double unders for time Perform 5 burpees at the start of each minute. WOD Notes: Today you…
Daily WOD – Oct 16, 2018
Front Squat 1-1-1-1-1-1 Then 5x5 high box jumps WOD Notes: Compare to 180508. Nutrition Note: Day 37/40. If you bought the 2-scan InBody package, please sign up for your re-scan ASAP! Sign up sheet is HERE.…
Daily WOD – Oct 15, 2018
Complete 3 rounds, each for time: 21/15 calorie row 21 thrusters (95/65#) 21 pull ups Start a round every 7 minutes. Nutrition Notes: Day 36/40. Today's note is for my ladies, especially those who always…