Daily WOD – Nov 11, 2019
Complete 27-21-15-9 reps for time of: Thrusters (95/65#) After each round, run 400m and complete 2 rope climbs. WOD Notes: Choose a weight for the thrusters that will allow you to complete each round in…
Daily WOD – Nov 10, 2019
Complete 5 rounds for time of: 7 sumo deadlifts (65% 1RM) 7 strict pull ups 7 box jumps (AHAP) WOD Notes: AHAP = as high as possible. Good jumpers should be thinking 36/30"! Community Notes: …
Daily WOD – Nov 9, 2019
Build to a 1 rep max of the following complex: Power clean + hang power clean + hang clean WOD Notes: A barbell complex refers to completing a series of movements without putting the bar…
Daily WOD – Nov 8, 2019
https://www.youtube.com/watch?time_continue=1&v=IXeFBaQj-Y0 “20.5” 40 ring muscle ups 80 calorie row 120 wall balls (20/14# to 10/9') Complete the movements in any order. 20 minute time cap. WOD Notes: For anyone not registered for the Open, the…
Daily WOD – Nov 7, 2019
Complete 3 rounds, starting a new movement every 3 minutes of: 500/400m row 30 burpees 20x10yd shuttle run Open Notes: The last week of the Open is here! Come out to the gym around 5:45…
Daily WOD – Nov 6, 2019
Complete a 12 minute death by overhead squats (95/65#), starting from 3. Each minute begins with a set of 25 double unders. WOD Notes: In the first minute, you'll complete 25 double unders and…
Daily WOD – Nov 5, 2019
Deadlift 5x3 (80% 1RM) Then 3x10R/10L split squats with DBs Open Notes: This week's headliner heat is the one we've all been waiting for, the 55+ age group athletes! If you fit in that category,…
Daily WOD – Nov 4, 2019
Complete 3 rounds for time of: 15 strict pull ups 30 push ups 45 squats 800m run WOD Notes: A good way to scale this would be to break the movements into 3 rounds of…
Daily WOD – Nov 3, 2019
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: Thrusters (135/95#) Toes to bar WOD Notes: Compare to 181104. Community Notes: Happy Birthday Ceil!
Daily WOD – Nov 2, 2019
Bench Press 2-2-2-2-2 Then EMOM for 5 minutes of 3 bar muscle ups. WOD Notes: We're betting on bar muscle ups making an appearance in 20.5, so here's a chance to work on them! If…