Daily WOD – Jan 16, 2018
Back Squat 6x1 (90%, 5s eccentric) Then 1 minute on the air bike for max calories
Daily WOD – Jan 15, 2018
Complete 3 minutes on, 1 minute off, 2 minutes on, 1 minute off and 1 minute on at the following stations: KB swings Burpees WOD Notes: The first round of this workout will be 3…
Football WOD – Jan 14, 2018
AMRAP in 7 minutes of: 9 push ups 7 toes to bar 5 front squats (185/115#) Rest 5 minutes, then repeat.
Daily WOD – Jan 13, 2018
Power Clean 1-1-1-1-1-1 Then Weighted pull up 1-1-1-1 WOD Notes: Classes are full today, please pull your name out as soon as possible if you can not come. We temporarily raised the class cap to 20…
Daily WOD – Jan 12, 2018
Open 13.2 AMRAP in 10 minutes of: 5 shoulder to overhead (115/75#) 10 deadlifts (115/75#) 15 box jumps WOD Notes: Compare to 130316.
Open Gym – Jan 11, 2018
Baseline aftermath... Join us between 4:30 and 7:30 for open gym. You can do any workout you'd like, including making up a workout from the past week. Back Squat 8x3 (85%) then 75 Russian twists…
Daily WOD – Jan 10, 2018
Partner Interval - 20 rounds for time of: 10 yd bear sliders 10 wreckbag clean & over shoulder drop 10 yd bear sliders WOD Notes: It's a light and fast functional movement sort of day!
Daily WOD – Jan 9, 2018
Fight Gone Bad Push presses (75/55#) Row (cal) Wallballs (20/14# to 10/9') Sumo deadlift high pulls (75/55#) Box jumps (20/16") WOD Notes: Compare to 160518.
Daily WOD – Jan 8, 2018
Bench Press 5x2 (85%, 1s pause 2" above chest on the way up) Then Goalsetting! Community Notes: Happy Birthday Chris C!
Football WOD – Jan 7, 2018
Complete 3 rounds of 40 seconds on, 20 seconds off at each of the following stations: Thrusters (135/95#) Strict pull ups Thrusters (135/95#) Mountain climbers WOD Notes: Anyone not comfortable going overhead can perform either…