Daily WOD – Nov 12, 2016
“The Nightmare on Wheatland Street” Teams of 4 complete for time: 4 x 200m relay run 200 ground to overhead (75/55#) 200 box jumps (24/20″) 200 kb swings (53/35#) 200 wallballs (20/14# to 10/9′) 200…
Daily WOD – Nov 11, 2016
Back Squat 20 rep max Then 10 front levers NFT WOD Notes: YES!! The 20 rep max back squat is here. Take several sets of 5 to 10 reps to warm your way up. Then load…
Open Gym – Nov 10, 2016
Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week: AMRAP in 20 minutes of 5 clean and jerks…
Daily WOD – Nov 9, 2016
Sumo Deadlift 5x8 (75%) Then 3x10 Romanian Deadlifts (30% 1RM sumo) WOD Notes: Today is a volume day in which you are going to hit 5 sets of deadlifts all at the same weight. This is…
Daily WOD – Nov 8, 2016
"Open 14.1" AMRAP in 10 minutes of: 30 double unders 15 power snatches (75/55#) WOD Notes: Compare to 140228.
Daily WOD – Nov 7, 2016
"Helen" Complete 3 rounds for time of: 400 m run 21 kettlebell swings (53/35#) 12 pull ups WOD Notes: This is a benchmark workout, and the goal is INTENSITY! The 400m run should be as fast…
Football WOD – Nov 6, 2016
Complete for time: 30 back squats (bodyweight NTE 60%) 800m run 30 burpees WOD Notes: Compare to 140504.
Daily WOD – Nov 5, 2016
Bench Press 5x10 (approx. 65% 1RM) Then Find your 3 rep max weighted ring dip WOD Notes: This starts our strength cycle leading up to our mock power meet in February. The 5 sets of…
Mark Your Calendars!
Mark your calendars for these important dates in Nov/Dec/Jan! Nov 24 - Join us for the house WOD, "The Firebird," from 7:30-10:30am. For more details see last year's post, HERE Nov 25 - Limited class schedule. Classes are currently…
Daily WOD – Nov 4, 2016
AMRAP in 20 minutes of: 5 clean and jerks (185/115#) 10 burpees Rest 30 seconds after each round. Community Notes: Happy Birthday Betsy!