WOD 12 Minute AMRAP: 5 Chest to bar pull-ups, 10 Burpees, 15 Squat jumps. Attention: First, no Blackhawks kids class at 7:30 p.m. Second, there will be a Christmas merchandise sale this week. All remaining t-shirts and tanks are $15, all remaining hoodies are $30 and it’s first come, first serve. Further, as we are … Read more
WOD 3 Rounds for Time: 400 m Run, 20 Front Squats 135/95. If it’s cold dress warm. Attention: Remember just one wod at 10:00 a.m.! Thanks to everyone who did the 20 K row with Julia!
WOD Happy Thanksgiving! “Filthy Fifty”: 50 Box jumps 24/20, 50 Jumping pull-ups, 50 Kettlebell swings 35, 50 Walking lunges, 50 Knees to elbow, 50 Push press 45/35, 50 Hip extensions, 50 Wall balls 20/14, 50 Burpees, 50 Double-unders. Attention: Remember it’s only 1 wod at 10 a.m. for Turkey Day!!
WOD For time: 20 Sumo Dead-lifts 185/135, 20 Hang Cleans 185/135, 3 Rope climbs, 10 Sumo Dead-lifts 185/135, 10 Hang Cleans 185/135, 3 Rope climbs, 5 Sumo Dead-lifts 185/135, 5 Hang cleans 185/35, 3 Rope climbs.
WOD Tabata: Row for calories, Double-unders, Sled push for distance 75 feet, Assault bike for calories. Tabata is 20 seconds of work f0llowed by 10 seconds of rest. 4 Minutes is 8 rounds of each movement. 1 Minute between each movement. Attention: Remember the modified schedule – Tuesday is regular, Wednesday is regular except no … Read more
WOD 10 Minute AMRAP: 10 Shoulder to overhead 135/95, 15 Wall balls 20/14. Attention: The schedule for this holiday week is as follows: Monday and Tuesday – regular schedule. Wednesday – regular schedule except no 6:30 p.m. Wod. On Turkey Day – only 1 wod at 10 a.m. and Friday – only 1 wod at … Read more
WOD 12 Minute AMRAP: 12 Pull-ups, 6 Deadlifts 275/185, 9 Lateral hops over pvc 24/20.
WOD AMRAP in 18 Minutes: 21/14 Calorie row, 7 Overhead squats 115/75, 21 Double-unders.
