WOD For time: 25 Kettlebell Swings 70/53, 50 Sit-ups, 100 Double-unders, 20 Kettlebell Swings 70/53, 40 Sit-ups, 80 Double-unders, 15 Kettlebell Swings 70/53, 30 Sit-ups, 60 Double-unders, 10 Kettlebell Swings 70/53, 20 Sit-ups, 40 Double-unders, 5 Kettlebell Swings 70/53, 10 Sit-ups, 20 Double-unders. 12 Minute cap! Attention: Remember to turn in your scores by 4 … Read more
WOD Teams of 2: AMRAP in 22 Minutes: 70/55 Cals bike, 60 Box jumps 20/14, 60 Toes to bar, 60 Thrusters 45/35, 70/55 Cals row. Attention: Great job tonight to everyone! We appreciate all the coaches and judges who helped out and also a thanks to Somer Ahonen and the Fiore Wood Smoked Pizza Truck!
WOD GFF 18.4 21-15-9 Deadlifts 225/155, Handstand push-ups, Into 21-15-9 Deadlifts 315/205, 50′ Handstand walk between each round of deadlift. Time Cap: 9 minutes Attention: Another great wod for the Open! The new handstand standard is a challenging one so be prepared to rise up to meet the standard, Also, remember to wear green and … Read more
WOD EMOM x 20 Minutes: Odd Minutes Movement 1, Even Minutes Movement 2. Athletes get to choose two movements that they want to work on or do. Examples are things like rope climbs, double-unders, muscle-ups, overhead squats or sandbags. Pick two and work on them! Attention: Looking forward to 18.4! On Friday – dress in … Read more
WOD EMOM X 15 Minute 1 – 15/12 calories assault bike, Minute 2 – 5 power snatch 135/95, Minute 3 – 10 wall balls 30/20.
WOD 3 Rounds for time: 800 Meter run, 12 Chest to bar pull-ups, 60′ handstand walk. 20 Minute cap. Attention: Ben is coaching the Snatch in the Olympic Lifting Class! The winners of 18.3 were Manny and Kyle for the Men and Jess and Tara for the Women! Finally, for the upcoming 18. 4 and … Read more
WOD 4 Rounds for time: 10 Front rack lunges 135/95, 10 Lateral burpees over the bar, 10 Hang cleans 135/95. 12 Minute cap! Attention: Remember to get your scores in for 18.3 by 4:00 P.M.! Also, don’t forget to set your clocks ahead with Daylight Savings if you haven’t already! Also, you have until Tuesday … Read more
WOD Teams of 3 AMRAP X 30 mins: 100/75 Calorie row, 75 Wall balls 20/14, 50 Power cleans 115/85. Weight goes up by 20/10 each round. Attention: Amazing job for those of you who came out and threw down for 18.3! Also, a huge thank you to Break Away Meals (Bobbi and Clay) for another … Read more
WOD 18.3 2 Rounds For Time: 100 Double Unders, 20 Overhead Squats 115/80, 100 Double Unders, 12 Ring Muscle-ups, 100 Double Unders, 20 Dumbbell Snatches 50/35, 100 Double Unders, 12 Bar Muscle-ups. This wod has a 14 minute cap. Attention: Another great wod in 18.3 for our Friday Night Lights! Make sure you have signed … Read more
WOD EMOM x 20 Minutes: Odd Minutes Movement 1, Even Minutes Movement 2. Athletes get to choose two movements that they want to work on or do. Examples are things like rope climbs, double-unders, muscle-ups, overhead squats or sandbags. Pick two and work on them! Attention: Remember to sign up for your heats early for … Read more