WOD 24 Minute EMOM: 14 Wall balls 30/20, 32 Double-unders, 14 Russian kettlebell swing 70/53, 5 Wall walks. Athletes must stop at the 45 second mark of each movement if not finished. Attention: First, the Challenge is ending on July 2nd, with all who are participating turning in their final logs by Tuesday, July 2nd, … Read more
WOD Build up to a 1 rep max clean and jerk. Then 12 Min EMOM: 0-3 Minutes 4 reps @ 75%, 3-6 Minutes 3 reps @ 80%, 6-9 Minutes 2 reps @ 85%, 9-12 Minutes 1 rep @ 90%. Attention: We are implementing for the month of July on Thursdays – it will be bring … Read more
WOD Teams of 2 AMRAP in 10 minutes. 20 Cal Row, 20 Box Jumps – 24/20, 1 minute rest. AMRAP in 10 minutes. 20 Weighted Sit-ups – 35/25, 20 Hip Extensions. While 1 partner is doing the row, the other partner will do box jumps. They switch movements when both partners have finished their work. … Read more
WOD GFF 25 Min AMRAP 2 Rope Climbs 4 deadlifts 205/135 6 push-ups 8 dumbbell front squats 50/35 200 meter run. Remember to wear long socks and pants!
WOD Teams of 3 AMRAP in 21 Minutes: 15 Seconds assault bike for calories, 3 Sandbag ground to shoulder. Score is total number of calories accumulated on the bike. Attention: There will be no 8:00 a.m. Powerlifting class on Saturday (for real this time:)).
WOD For time: 100 Shoulder to overhead 135/95, Every time the bar is dropped complete 10 Burpee pull-ups. 15 Minute time cap. Athletes should pick a weight that they can do 25 or more reps of the first round and still hit a big set on the second round.
WOD 3 Rounds for time: 400 Meter run, 7 Reps squat snatch – 165/115, 21 Toes to bar. Attention: Ben will be coaching the Snatch at the Olympic Lifting Class at 7:30 p.m.
WOD AMRAP in 5 Minutes: 15 Wall balls 30/20, 15 Burpee box jump overs. 3 Minutes rest! AMRAP in 4 Minutes: 10 Wall balls 30/20, 10 Burpee box jump overs. 2 Minutes rest! AMRAP in 3 Minutes: 5 Wall balls 30/20, 5 Burpee box jumps. Attention: If you haven’t turned your log in on the … Read more
WOD AMRAP in 12 Minutes: 5 Deadlifts 315/205, 3 Bar muscle-ups weighted 6/10. Attention: Preston will be coaching the Deadlift at the 8:00 a.m. Powerlifting class.
WOD For max reps at each station: Tabata dumbbell shoulder presses, Tabata weighted jumping lunges, Tabata ring dips, Tabata weighted walking lunges, Tabata dumbbell push presses. Men: 35-lb. dumbbells Women: 25-lb. dumbbells The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations. … Read more