Football WOD – Aug 26, 2018
Complete 5 rounds for time of: 20 push ups (advanced = HSPU) 30 walking lunges (one 50/35# DB held at chest) 40 Russian twists (25/15#)
Daily WOD – Aug 25, 2018
With a partner complete: 800m run then 6 rounds of: 10 power snatches (135/85#) 3 rope climbs then 800m run. WOD Notes: Both partners will run the 800m together at the beginning and end. The…
Daily WOD – Aug 24, 2018
Run 1 mile NFT Then Front Squat 3-3-3-3-3 WOD Notes: Compare to 180209.
Open Gym – Aug 23, 2018
Come in between 4:30 and 7:00 for Open Gym. You can use this time to work on anything you like including a workout from the last week: "Complex Fran" 21-15-9 of pull ups variations, thrusters…
Daily WOD – Aug 22, 2018
Complete for time: 75/50 cal row 50 box jumps 75 sit ups 5o burpees 75 KB swings (53/35#) 50 pull ups 75 push presses (65/45#)
Daily WOD – Aug 21, 2018
Complete 5 rounds for time of: 75 double unders 30 wallballs (20/14# to 10/9') Community Notes: Happy Birthday Rey (a day late)!
Daily WOD – Aug 20, 2018
EMOM for 20 minutes of: 1 clean (85%)
Football WOD – Aug 19, 2018
AMRAP in 10 minutes of: 4 deadlifts (315/205# NTE 75% 1RM)) 10 push ups WOD Notes: Pick a weight for the deads that will allow you to keep a straight spine and go unbroken through…
Daily WOD – Aug 18, 2018
“Nancy” 5 rounds for time of: 400m run 15 overhead squats (95/65#) WOD Notes: This is one of our ICA Benchmarks for 2018. Run fast! We will have a 25 minute time cap. Anyone with…
Daily WOD – Aug 17, 2018
"Complex Fran" Complete for time: 7 bar muscle-ups 7 chest-to-bar pull-ups 7 pull-ups 21 thrusters (95/65#) 5 bar MU 5 C2B PU 5 PU 15 thrusters (95/65#) 3 bar MU 3 C2B PU 3 PU…