Month: March 2019

WOD For time: 800 Meter Run, 60 Wall Balls 20/14, 40 Box Jumps 24/20. 12 Minute Cap. Attention:  Ben will be coaching the Snatch at the Olympic Lifting Class.  

WOD For Time: 42-30-18 Calorie Row, Bike or Ski, 21-15-9 Power Cleans 135/95. 11 Minute Cap. Attention:  Remember to get your scores in for 19.4!! Also, Alecio has sent the Ragnar team their first week of training! If you are doing Mountain Meltdown (on June 8th – 12:50 p.m. – Heat 19 – you can … Read more

WOD Teams of 2 AMRAP in 20 Minutes: 10 Dumbbell Front Squats 50/35, 100 Meter Run. Attention:  What an awesome night! 19.4 in the books and it was another fun one:) Great job to everyone who threw down and crushed it! No Powerlifting class at 8 a.m. 

WOD WORKOUT 19.4 For total time: 3 Rounds of: 10 Snatches 95/65, 12 Bar-facing burpees. Rest 3 Minutes before continuing with: 3 Rounds of: 10 Bar muscle-ups, 12 Bar-facing burpees, Time cap: 12 Minutes, including 3-minute rest. Attention: It’s another fun one with gymnastics into gymnastics in the second part which we have never seen … Read more

WOD EMOM x 20 Minutes: Odd Minutes Movement 1, Even Minutes Movement 2. Athletes get to pick two movements that they want to work-on or do. Examples are things like double-unders, muscle-ups, overhead squats, sled push, rope climbs, or sandbags. Pick two movements and work on them! Attention: For 19.4 and this Friday Night Lights … Read more

WOD Teams of 2: Station 1 – Calories Ski, Station 2 – 10 Meter Sprints, Station 3 – Calories Row, Station 4 – Calories Bike. Teams will spend 6 Minutes at each station. One person works while the other rests. Switch the rest/work every minute. Tuesday Night Musings by Coach Ben.  The struggle is real … Read more

WOD 5 Rounds: 15 Wall Balls 20/14, 10 Burpees Over Bar, 5 Deadlifts 225/155. 2 Minutes Rest Between Rounds. Attention:  Ben will be coaching the Clean and Jerk at the Olympic Lifting Class!  Also, an e-mail was sent to all the Ragnar racers over the weekend – if you didn’t get one and you are … Read more

WOD 3 Rounds for time: 75 Double-Unders, 21 Kettlebell Swings 50/35, 12 Pull-ups.  Attention:  Remember to turn in your scores for 19.3 to get them validated! 

WOD For time: 50 Calorie Row, 40 Weighted Sit-Ups 50/35, 30 Cleans 135/95 20 Calorie Bike, 10 Bar Facing Burpees, 15 Minute Cap. Attention:  No Powerlifting Class at 8:00 a.m.  We just wanted to thank all of you who came out to cheer and also who threw down tonight – we are lucky to have … Read more

WOD  19.3 For time: 200-ft. Dumbbell overhead lunge 50/35, Dumbbell box step-ups 50/35, 50 Strict handstand push-ups, 200-ft. handstand walk. Time cap: 10 minutes. Tiebreaks: After final box step-up and final handstand push-up. Attention:  If you are coming to an earlier class to do 19.3 other than the Friday Night Lights and you haven’t signed … Read more