WOD 3 Rounds for time: 10 Muscle-ups, 20 Dumbbell snatches 50/35, 30 Wall balls 20/14. Attention: Heats are posted below. The only spots left are at 8:45 a.m. on Thursday. You can pick up your shirts tomorrow if you pre-ordered one and have paid your money. The holiday schedule is as follows: No 6:30 p.m. … Read more
WOD “The Shed” 3 Rope climbs, 600 Meter row, 30 Overhead squats 95/65, 600 Meter run, 30′ Right hand dumbbell overhead lunges 45/30, 30′ Left hand dumbbell overhead lunges 45/30, 16 Handstand push-ups, 30 Box jumps 24/20, 60 Kettlebell swings 35/25. 20 Minute cap. Attention: Preston is going to be working on the deadlift and … Read more
WOD “GFF” AMRAP: 4 27 Calorie row, 21 Power cleans 135/95, 15 Burpee box jump overs 24/20. Rest 4 minutes AMRAP: 4 27 Calorie row, 21 Power cleans 115/80, 15 Burpee box jump overs 24/20. Rest 4 Minutes AMRAP: 4 27 Calorie row, 21 Power cleans 95/65, 15 Burpee box jump overs 24/20. Attention: First, … Read more
WOD For time: 150 Kettlebell swings 53/35. At the top of each minute perform 8 box jumps 24/20. Including the first minute. 12 Minute cap. Attention: Sign up times for the Turkey Row are on the board!
WOD AMRAP in 10 Minutes: 10 Med ball cleans 20/14, 10 Toes to bar. Attention: Last call for Ragnar peeps with entry fee money and then if anyone doing the Turkey Row can get in their $30 by Friday that would be greatly appreciated!
WOD 5 Rounds for time: 15 Power snatches 75/55, 30 Double-unders, 200 Meter run. 16 Minute cap. Attention: Ben will be teaching the Snatch at the Olympic Lifting Class! And peeps for Ragnar – please get your money in by Wednesday and Rowing folks by the end of this week – thank you!
WOD Thrusters: 5-3-1. Thruster Drills Click HERE Attention: If you signed up for the Turkey Row – please get your $30 in as Julia usually takes over our donation to the Road Home at the beginning of the Thanksgiving week! If you plan on rowing on the Wednesday Night – we will have 11 spots … Read more
WOD “Glen” 30 Clean and Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees. 36 Minute cap. Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is … Read more
WOD For time: 9-15-21 Handstand push-ups, Ring dips, Push-ups. 15 Minute cap. Attention: Thanks to everyone who brought in friends and family! It was a great day and we had a lot of fun with every class! Also, we are ordering shirts for the Turkey row so we hope everyone got their names on the … Read more
WOD Bring A Friend Day!! Teams of 2 or 3! 16 Minutes of: 3 Calorie row, 3 Wall balls 20/14, 3 Sit-ups. Reps go up by 3 each round. One partner works the other rests. Attention: We are excited for bring a friend day – come and have some fun!