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…
Daily WOD – Nov 1, 2019
https://www.youtube.com/watch?v=cWOSiDp_ye0 "20.4" 30 box jumps (24/20") 15 clean and jerks (95/65#) 30 box jumps 15 clean and jerks (135/85#) 30 box jumps 10 clean and jerks (185/115#) 30 single-leg squats 10 clean and jerks (225/145#)…
Daily WOD – Oct 31, 2019
Complete 3 rounds, each for time of: 10 hang power cleans (185/125#) 400m run (rainy day sub: 500/400m row) Start a new round every 5 minutes. WOD Notes: Choose a weight for the hang power…
Daily WOD – Oct 30, 2019
Complete 3 rounds of 90 seconds of work followed by 30 seconds of rest of: Row ( 1 cal = 1 rep) Inverted burpees Wreckbag walking lunges (50/35#) Sit ups WOD Notes: What is an…
Daily WOD – Oct 29, 2019
AMRAP in 12 minutes of: 8 chest to bar pull ups 12 thrusters (95/65#)