WOD “GFF” 5 Rounds for time: 2 Legless rope climbs, 5 Bar muscle-ups, 7 Handstand push-ups, 15 Box Jumps 24/20, 20 GHD situps. 20 Minute time cap. Manny’s birthday wod! Click HERE for past results. Attention: Remember to weigh in at the box for your log this week and write it down before turning it … Read more
WOD AMRAP in 10 Minutes: 10 Dumbbell hang squat cleans 50/35, 40 Double-unders. Attention: For those of you on the Challenge – hang in there – its the next 3 or 4 days when people typically throw in the towel! Hold together!!
WOD AMRAP in 20 Minutes: 10 Toes to bar, 15 Burpee box jump overs 24/20, 20 Med ball Russian Twists 20/14. Attention: No Olympic Lifting Class tonight!
WOD AMRAP in 4 Minutes: 4 Rounds of DT 95/65, Max calorie row, 4 Minutes rest. AMRAP in 4 Minutes: 3 Rounds of DT 115/80, Max calorie row, 4 Minutes rest. AMRAP in 4 Minutes: 2 Rounds of DT 135/95, Max calorie row. DT* 12 Deadlifts, 9 Hang cleans, 6 Push jerks. Attention: Great job … Read more
WOD 5 Rounds for time: 20 Wall balls 30/20, 200 Meter run. 3 Minute break between rounds. Attention: Remember for those of you doing the Challenge – you need to turn in your log to your coach by 12 p.m. to get your bonus point. Also, you have to get your weight at the box … Read more
WOD EMOM x 24: Minute 1- 1 round of cindy, Minute 2- 6 clean and jerks 135/95, Minute 3- Max calories on the bike, Minute 4 rest. Score is total cals on the bike.
WOD AMRAP in 12 Minutes: 30 Double-unders, 12 Lateral burpees over bar. Attention: Here are your Coaching Assignments for the Challenge: Coach Alecio – Bobbi, Clay, Katie, Kim B, Dave B; Coach Manny – Mason, Brett, Jenn S, Mari; Coach Jess – Mandy, Melissa, Jake P, McKiller; Coach Julia – Alana, Reece, Mallory, Ryan, Schantell, … Read more
WOD For time: 55 Deadlifts 225/155, 55 Box jumps 24/20, 55 Calorie row, 55 Kettlebell swings 53/35. 16 Minute cap.
WOD 30 Rounds for time: 5 V-ups, 3 Handstand push-ups, 1 Overhead squat 115/80. 20 Minute time cap. Bobbi’s B-day Wod. Attention: Good job to everyone that started the challenge! We will be assigning coaches on the Wednesday night post with emails so then you can text them questions! Ben will be teaching the Snatch … Read more
