WOD Teams of 3 AMRAP X 30 mins: 100/75 Calorie row, 75 Wall balls 20/14, 50 Power cleans 115/85. Weight goes up by 20/10 each round. Attention: Amazing job for those of you who came out and threw down for 18.3! Also, a huge thank you to Break Away Meals (Bobbi and Clay) for another … Read more
WOD 18.3 2 Rounds For Time: 100 Double Unders, 20 Overhead Squats 115/80, 100 Double Unders, 12 Ring Muscle-ups, 100 Double Unders, 20 Dumbbell Snatches 50/35, 100 Double Unders, 12 Bar Muscle-ups. This wod has a 14 minute cap. Attention: Another great wod in 18.3 for our Friday Night Lights! Make sure you have signed … Read more
WOD EMOM x 20 Minutes: Odd Minutes Movement 1, Even Minutes Movement 2. Athletes get to choose two movements that they want to work on or do. Examples are things like rope climbs, double-unders, muscle-ups, overhead squats or sandbags. Pick two and work on them! Attention: Remember to sign up for your heats early for … Read more
WOD For Time: 1000 Meter row, 60 Dumbbell snatches 50/35, 30 Handstand push-ups. 10 Minute cap! Attention: Please sign up for your heat time on the Board and do so before Friday. Also, we previously noted that Somer Ahonen was coming for 18.3 but she will actually be here taking pictures for 18.4 and our … Read more
WOD 5 Rounds: 1:00 Assault bike, 1:00 Wallballs 20/14, 1:00 Double-unders, 1:00 Rest. Attention: Ben will be teaching the Snatch at the Olympic lifting class!
WOD 3 Rounds for time: 21 Kettlebell swings 70/53, 15 GHD Sit-ups, 9 Ring dips strict, 3 Rope climbs. 18 Minute cap. Wear your long pants and socks for the climbs! Attention: Remember to submit your scores by about 4 p.m. to be safe!
WOD AMRAP x 20 Mins In teams of 3: 20 Calorie Row, 7 Sandbag Ground Over Shoulder, 7 Chest to Bar Pull-ups. Attention: Great job everyone on 18.2 – submit your scores!
WOD 18.2 1-2-3-4-5-6-7-8-9-10 reps of: Dumbbell squats 50/35, Bar facing burpees. Then Workout 18.2A: 1 Rep max clean. This workout has a 12 minute cap. Wednesday workout is very similar to this wod. It’s going to feel the same way – just faster. You got this! Attention: Another awesome wod is set for the Friday … Read more
WOD EMOM x 20 Minutes: Odd Minutes Movement 1, Even Minutes Movement 2. Athletes get to choose two movements that they want to work on or do. Examples are things like rope climbs, double-unders, muscle-ups, overhead squats or sandbags. Pick two and work on them! Attention: For those of you doing the Open – please … Read more
WOD For time: 30 Burpee box jump overs 24/20, 30 Wall balls 20/14, 20 Burpee box jump overs 24/20, 20 Wall balls 20/14, 10 Burpee box jumps 24/20, 10 Wall balls 20/14. 12 Minute time cap! if your legs are trashed you can sub the wall balls for calories on your favorite piece of cardio … Read more