WOD 12 Minutes to find a 1 rep max back squat. 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%. Tuesday Night Musings – By Coach Julia It’s The Little Things. As an individual that … Read more
WOD For Time: 30 Pull-ups, 10 Hang Cleans 185/125, 30 Handstand Push-ups, 20 Chest To Bar Pull-ups, 10 Hang Cleans 185/125, 20 Strict Handstand Push-ups, 10 Bar Muscle-ups, 10 Hang Cleans 185/125, 10 Deficit Handstand Push-ups 6/4. 16 Minute Cap. Attention: Ben is teaching the Jerk at the Olympic Lifting Class at 7:30 p.m.!
WOD For Reps: Sandbags and Tire Flips. Attention: Preston will be doing squat work at the 8 a.m. Powerlifting Class!
WOD GFF “300” 10 Rounds for time: 5 Strict Chest to Bar Pull-ups, 10 Dumbbell Movement 50/35, 15 GHD Sit-ups, Dumbbell Movements: 1. DB Push Press, 2. DB Burpee, 3. DB Power Clean, 4. DB Bench Press, 5. DB Lunges, 6. DB Front Squat, 7. DB Bent Over Row, 8. DB Snatch, 9. DB Deadlift, … Read more
WOD Teams of 2: AMRAP in 10 Minutes: 12/9 Calories bike, 12 Wall balls 30/20, 2 Minute Rest. AMRAP in 10 Minutes: 12 Dumbbell Lunges 50/35, 10 Kettlebell Swings 70/53. Attention: Congratulations to the Winners of the Beer/Pop Mile after the 4th of July Wod – Trent, Krystal and Ed will all get new Helo … Read more
WOD Happy 4th! Be Safe & Have Fun Today! “Glen” 30 Clean and Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees. 40 Minute cap. Click HERE for past results. Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died … Read more
WOD 3 Rounds for reps: AMRAP in 5 Minutes: 4 Pull-ups, 8 Push-ups, 12 Sit-ups, 16 Air squats. 2 Minutes rest between rounds. Tuesday Night Musings – by Coach Alecio Hi Helo Peeps: We are starting a new Tuesday night blog, in which each week a different coach will write a short informative piece regarding … Read more
WOD AMRAP in 7 Minutes: 200 Meter row, 50 Double-unders. Also some bulletproof shoulder. Attention: First, Congratulations to Mason and Mic as they welcomed their baby girl, Aspen, here over the weekend and she weighs 4 pounds 12 ounces!! Second, Challenge-goers – this is your last day! Finish your last log and make sure to … Read more
WOD 3 Rounds for time: 400 Meter run, 20 Deadlifts 225/155, 7 Muscle-ups. 14 Minute cap. (If you are not doing muscle-ups scale with 15 Ring dips). Attention: Challenge goers – turn in your logs! You are almost there! Julia will be in at 8 a.m. if anyone wants to do measurements before or after, … Read more
