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WOD For Time: 50 Calorie Row 40 Kettlebell Swings 53/35 30 Slamballs 25/20 20 Airsquats 10 Sandbag Carries + 1 Mystery Egg Depending on class size, you will start at either the Row or the Sandbag Carries. When you get to the end of your Wod, you will run and choose one of the eggs … Read more
WOD In teams of two AMRAP: 4 Minutes max sled push 2/1 plates, 2 Minutes rest, 4 Minutes max tire flip hops, 2 Minutes rest, 4 Minutes max bear crawl. Please note the tires will get you a bit dirty so wear long sleeves or a shirt you don’t care about. Attention: Two members at … Read more
WOD 4 Rounds for quality: 25 Sit-ups strict, 25 Hip extensions, 25 Flutter kicks, 25 Good mornings, 25 Second l-sit. Attention: Great job to everyone hanging in on the Whole30, we are halfway there and now into the homestretch!! Keep it up!!
WOD 3 Rounds for time: 20 Dumbbell Thrusters 50/35, 15 Reverse grip Pull-ups, 400 Meter run.
WOD “Black and Blue” 5 Rounds for time: 10 Power cleans 135/95, 10 Burpees. Lots of athletes saying legs are still smashed. So we will do the Thrusters on Tuesday instead. CFNE WOD! Attention: We are going to be putting some additional or extra work on the board. Some of it will be gymnastics, some … Read more
WOD 2 Rounds for time: 50 Sit-ups, 50 Russian swings 70/53, 50 Wall balls 20/14, 50 Walking lunges. Attention: Whole30ers – hang in there – we are at the critical time when most people quit – get to Day 15 and the tiger blood will start flowing!! Alecio is laughing because he says he can’t … Read more
WOD In teams of 2 complete an 18 Minute AMRAP: 1 Calorie row & 1 Burpee over the rower, 2 Calorie row & 2 Burpees over the rower, 3 Calorie row & 3 Burpees over the rower, Partners take turns doing each round.
WOD 7 Rounds for time: 7 Chest to bar pull-ups, 7 Ring dips, 7 Power cleans 155/115. Attention: Great job to all who did the Wod today on the Secret Second half!! It was a test of your mental toughness and we are very appreciative that no one killed Alecio when they found out the … Read more
