Football WOD – Dec 17, 2017
Complete 5 rounds for time of: 5 power snatches (135/95#) 10 burpees 15 sit ups Community Notes: Happy Birthday Mike C!
Daily WOD – Dec 16, 2017
Back Squat 12-10-8-6-4-2 Then 500m row for time WOD Notes: The rep scheme today involves increasing weight with each set. You should be striving for the set of 12 to be ~60% and your set…
Daily WOD – Dec 15, 2017
Complete 7 rounds for time of: 10 handstand push ups 2 rope climbs
Open Gym – Dec 14, 2017
Come in tonight between 4:30 and 7:30 for Open Gym. You can work on anything you like including a workout from the last week: Front Squat 1-1-1-1-1 then 5x5 weighted squat box jumps "DT" -…
Daily WOD – Dec 13, 2017
Complete 15-12-9 reps for time of: Power cleans (135/95#) Toes to bar Rest 5 minutes and then 15-12-9 reps for time of: Thrusters (135/95#) Chest to bar pull ups WOD Notes: The thrusters are heavy,…
Daily WOD – Dec 12, 2017
Sumo Deadlift 2x10 (60%) 2x8 (70%) 2x6 (80%) Then 50 yds banded lateral walks each direction Reminder: Lululemon of Wayne is holding an ICA shop night Wednesday from 6:oo to 8:00 pm. Gear is 25%…
Daily WOD – Dec 11, 2017
Complete 4 rounds of: Box jumps (24/20") Dumbbell snatch (50/35#) Pull ups Burpees WOD Notes: You'll work at a station for 40 seconds, then rest/transition for 20 seconds. Modify heights/weights as needed to move fast!…
Football WOD – Dec 10, 2017
EMOM for 12 minutes of: 10 kettlebell swings (70/53#) 6x10 yard shuttle run WOD Notes: If you hit a point where you can't finish the round within the minute, this workout turns into an AMRAP…
Daily WOD – Dec 9, 2017
"D.T." Complete 5 rounds for time of: 12 deadlifts (155/105#) 9 hang power cleans (155/105#) 6 push jerks (155/105#) WOD Notes: Compare to 141021.
Daily WOD – Dec 8, 2017
Front Squat 1-1-1-1-1-1-1 Then 5x5 weighted squat box jumps WOD Notes: Compare to 170617.