Skill Work: Forward Roll Headstand Handstand WOD: 3 Rds For Time: 21 ea Alt. Single Arm KB Russian Swing 55#/35# 12 L-Pull Up/Jumping L-Sit Negitive Pull Up 6 Handstand Push Ups/30Seconds Accumulative Handstand/Headstand HoldRead More
WOD: Tabata This Sumo Deadlift High Pull 75#/45# 1 minute rest Squat 1 minute rest Pull Up 1 minute rest Push Up 1 minute rest Sit Up * The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in...Read More
Strength: 5-4-3-3 Deadlift *Goal for today is to find your 3 Rep Max (RM) Deadlift. We’re going to use this number in the WOD proceeding the strength portion, so make sure you give this your all out effort. WOD: For Time: 50 Deadlift 1 Mile Run *Using your 3 Rep Max Deadlift acquired during the strength portion,...Read More
Benchmark Friday WOD: “Lynne” 5 Rounds Not for time of: AMAP BW Bench Press AMAP Pull-up Score total reps *AMAP = As many as possible Extra Credit: 30-25-20-15-10-5 Butterfly Sit ups Sky divers Russ getting after “Lynne” Sorry for the delay in posting results, didn’t realize they weren’t up! Everyone did awesome with the WOD. Had...Read More
We will be doing normal Saturday schedule with the 9am and 10:05 class! Closed Sunday Running a modified schedule on Monday since most of you have the day off! Monday we will be doing a 9am and 10am only!Read More
It has been a great week, full of LOTS of tough workouts. I just wanted to take a minute and congratulate EVERYONE on working so hard this week! We have had a lot of strength and then a crazy endurance workout yesterday and everyone has really pushed themselves and broken through a lot of mental...Read More
