WOD Teams of 3: AMRAP in 8 Minutes: Max Calorie ski, 2 Minutes rest. AMRAP in 8 Minutes: Max Sandbag carry 150′, 2 Minutes rest. AMRAP in 8 Minutes: Max 3 point shots! Partners must hold kettlebells. Attention: For those of you on the Challenge, this week is always tough but it will mark the … Read more
WOD AMRAP in 14 Minutes 3 Overhead squats 135/95, 6 Hand release push-ups, 9 Box jumps 24/20. Attention: Remember no Olympic Lifting Class at 7:30 pm!
WOD For time: 21-15-9 Dumbbell Snatches 50/35, Burpees Over Dumbbells. 7 Minute Cap! Attention: No Olympic Lifting Class this week! We are seeing some great results already on the Challenge as we are 2 weeks in! Remember it’s consistency not perfection and in these upcoming few weeks use your coaches as a resource. The leaderboard is … Read more
WOD Teams of 3 AMRAP in 25 Minutes: 100/70 Calorie row, 100 Deadlifts 135/95, 80/60 Calorie row, 80 Hang power cleans 135/95, 60/45 Calorie row, 60 Front squats 135/95, 40/30 Calorie row, 40 Push-jerks 135/95, 20/15 Calorie row, 20 Clusters 135/95. Attention: First, Preston is doing the Strict Press at the 8 a.m. Powerlifting Class! … Read more
WOD “GFF” 5 Rounds for time: 2 Legless rope climbs, 5 Bar muscle-ups, 7 Handstand push-ups, 15 Box Jumps 24/20, 20 GHD situps. 20 Minute time cap. Manny’s birthday wod! Click HERE for past results. Attention: Remember to weigh in at the box for your log this week and write it down before turning it … Read more
WOD AMRAP in 10 Minutes: 10 Dumbbell hang squat cleans 50/35, 40 Double-unders. Attention: For those of you on the Challenge – hang in there – its the next 3 or 4 days when people typically throw in the towel! Hold together!!
WOD AMRAP in 20 Minutes: 10 Toes to bar, 15 Burpee box jump overs 24/20, 20 Med ball Russian Twists 20/14. Attention: No Olympic Lifting Class tonight!
WOD AMRAP in 4 Minutes: 4 Rounds of DT 95/65, Max calorie row, 4 Minutes rest. AMRAP in 4 Minutes: 3 Rounds of DT 115/80, Max calorie row, 4 Minutes rest. AMRAP in 4 Minutes: 2 Rounds of DT 135/95, Max calorie row. DT* 12 Deadlifts, 9 Hang cleans, 6 Push jerks. Attention: Great job … Read more
WOD 5 Rounds for time: 20 Wall balls 30/20, 200 Meter run. 3 Minute break between rounds. Attention: Remember for those of you doing the Challenge – you need to turn in your log to your coach by 12 p.m. to get your bonus point. Also, you have to get your weight at the box … Read more
