WOD 3 Rounds for time: 10 Power cleans 155/105, 400 Meter run, 40 Double unders. Attention: A few members and a couple of your coaches are doing the Daybreak Triathlon tomorrow if anyone wants to cheer! The Sprint Distance starts at 8 a.m.! Class schedule will be normal and Preston is teaching the Bench at … Read more
WOD GFF “Liftoff” AMRAP in 15 Minutes: 25 Pull-ups, 50 Calorie row, 100 Overhead squats 45/35, 50 Box jumps 24/20, 25 Pull-ups.
WOD Teams of 2: AMRAP in 7 Minutes: 100 Meter Run, Kettlebell front rack 53/35, One partner runs 100 meters while the other holds the kettlebells in the front rack. Then switch. 2 Minute break. AMRAP in 7 Minutes: 12/15 Calories assault bike, Kettlebell front rack 53/35, One partner bikes 12/15 calories while the other … Read more
WOD 5 Rounds for time: 20 Hand release push-ups, 12 Deadlifts 225/155. 10 Minute time cap.
WOD 5 Rounds for max reps: 15 Seconds dumbbell hang squat cleans 40/30, 45 Seconds rest, 15 Seconds burpees to 6 inch target, 45 Seconds rest, 15 Seconds knees to elbows, 45 Seconds rest. Attention: Ben is continuing with the Snatch at the 7:30 pm class!
WOD 4 Rounds for reps: 3 Minutes to row 30/22 calories. With remaining time complete as many reps as possible of handstand push-ups. Rest 2 minutes between rounds. Mobility wod monday! Proper rowing technique. Click HERE for a breakdown of efficient rowing. Attention: Awesome job to those of you doing the Challenge – people are … Read more
WOD We will be pulling sleds! If the fields are open we will do it on the fields. Attention: Remember to turn in your logs by 12 pm. Please note your current weight and the weight you started the challenge at, and any additional thoughts on how you are feeling.
WOD GFF AMRAP in 30 Minutes: 6 Muscle-ups, 12 Squat cleans 185/135, 60 Calorie row, ski or bike. Pick from the magic cup to choose your calories for each round! Attention: For those on the Challenge, make sure you weigh in at Helo before turning in your log on Saturday by noon, because you need … Read more
WOD 3 Sets of 25 GHD sit-ups. Rest 1-2 Minutes between sets. 3 Rounds for quality: 8 Turkish sit-ups, 8 Dumbbell rows, 8 Barbell roll-out, 8 Sumo stance good mornings, 30 Seconds overhead hold.
WOD 3 Rounds for time: 400 Meter run, 21 Kettlebell swings 70/53, 12 Burpee box jump overs 24/20. 15 Minute Cap! Attention: For those of you doing the Challenge – here are the two teams: Superstar Team A with Coach Alecio: 1. Daniel, 2. McKiller, 3. Jeff, 4. Nayelli, 5. Maria, 6. Justin, 7. Lynda, … Read more