WOD “Fight Gone Bad” Wall balls 20/14, Sumo Deadlift high-pulls 75/55, Box jumps 20, Push press 75/55, Max Calorie row. It is 3 rounds for reps with a 1 min break between rounds. Attention: Ben will be teaching the Clean & Jerk in the Oly class.
WOD 3 Rep back squat (looking for a 3 Rep Max). Then AMRAP in 10 Minutes: 5 Pull-ups, 10 Push-ups, 15 Air squats, 20/18 Calorie row. With some breathing drills.
WOD Teams of 3AMRAP in 25 Minutes:70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Power Snatches 75/55,60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches 95/65,50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Power Snatches 115/8040/30 Calorie Row, 40 Bar-Facing Burpees, 40 Power Snatches 135/95,30/20 Calorie Row, 30 Bar-Facing Burpees, Max Power Snatches 155/105. Attention: Preston is … Read more
WOD GFF 3 Rounds for time: 10 Squat cleans 185/135, 20 Chest to bar pull-ups, 50 Double-unders. 14 Minute cap.
WOD Teams of 2: 7 Minute sandbag clean, 1 Minute rest, 7 Minutes calories ski, 1 Minute rest, 7 Minutes sled push, 1 Minute rest, 7 Minutes 10 Meter sprints.
WOD 3 Rounds: 20 Hang Power Cleans 20 Front Squats 20 Push Press Rx – (95/65) 11 minute cap
WOD For time: “Annie” 50-40-30-20-10, Reps of Double-unders and sit-ups. We will be doing a good amount of bullet proof tomorrow as well! Ben will be working the jerk in Oly.
WOD AMRAP in 20 Minutes: 30 Snatches 75/55, 30 Box jumps 24/20, 30 Calorie row, 30 Toes to bar. Barbell cycling click HERE to see how. Attention: We had a great time at the party and are thankful for everyone who came! Also, for the last month the programming has been different and Alecio would … Read more
WOD Suck it up buttercups: 0 to 10 Minutes 1 mile run and max clean & jerks 135/95, 10-13 Minutes rest, 13 to 20 Minutes 800 meter run and max snatches 115/80, 20 to 23 Minutes rest, 23 to 27 Minutes run 400 meters and max thrusters 95/65. DRESS WARM! Attention: Christmas Party starts at … Read more
WOD GFF Teams of 3 AMRAP in 20 Minutes: 8 dumbbell snatches 70/50, 10/7 Calorie row, 7 Burpees over the rower. Attention: We are really excited for the Christmas Party on Saturday and make sure you sign up on the board if you are coming! Also, there will be no 10 a.m. Open Gym (unless … Read more