Daily WOD – Dec 12, 2018
Complete for time: 10 muscle ups then 50-40-30-20-10 reps of: KB Swings (53/35#) Russian Twists (25/15#) then 10 muscle ups. WOD Notes: The scale for muscle ups will be pull ups and push ups (20…
Daily WOD – Dec 11, 2018
Close grip bench press 1-1-1-1-1 Then 2 minute plank hold 1 minute right side plank 1 minute left side pank WOD Notes: For the close grip bench, your hands should still be on the knurling…
Daily WOD – Dec 10, 2018
Partner Interval AMRAP in 20 minutes of: 5 Box jumps (30/24") 10 Burpees over wreckbags 15 Wallballs (20/14# to 10/9') WOD Notes: For this workout, partner 1 will complete a full round while partner 2…
Football WOD – Dec 9, 2018
Work up to a heavy 1 rep power snatch then Complete for time & load: 10-8-6-4-2 power snatch (155/105#) 50 yd farmer carry after each set (AHAP) WOD Notes: The power snatches should be heavy;…
Daily WOD – Dec 8, 2018
Complete 5 rounds for time of: 10 Thrusters (115/75#) 10 Box jump overs (24/20") 10/8 Cal row 1 Rope climb WOD Notes: For anyone who loves rope climbs, consider going legless! OLY WOD Snatch balance…
Daily WOD – Dec 7, 2018
Deadlift 1-1-1-1-1 (bar raised on 45# plates) then Accessory work: 10R/10L single leg box jumps 3x10 barbell hip thrusts (50% 1RM) WOD Notes: The deadlifts today are a TRAINING max, not a true max. Build…
Open Gym – Dec 6, 2018
Join us between 4:30 and 7:00 tonight for Open gym! You can do any workout you'd like, including making up a workout from this past week. Complete for time: 30 pull ups, 40 push ups,…
Daily WOD – Dec 5, 2018
Complete 21-18-15-12-9-6-3 reps for time of: Chest to bar pull ups Complete 50 double unders before each round.
Daily WOD – Dec 4, 2018
“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 171209. Rowvember Notes: Congrats to everyone who completed the 30,000m row in…
Daily WOD – Dec 3, 2018
Run 1 mile or 400m sled drag NFT Then Back Squat 5x3 (80% 1RM) Community Notes: Ladies, mark your calendars for Friday January 11 at 7:00pm! We're hosting an ICA ladies night with special guest…