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WOD

26
Nov

WEDNESDAY

“Thanksgiving with the Girls”For Time:Angie’s House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air SquatsHelen’s House 400 meter Run 21 Kettlebell Swings (53/35 lb) 12...
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25
Nov

TUESDAY

Strength15 minute AMRAP(flow through with quality controlled movementand challenging weight )-10 Isometric Dumbbell Bench Press (per side)-14 Gorilla Rows (total)-15 Calorie Row Metcon13:00 AMRAP300 m...
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24
Nov

MONDAY

StrengthPush Press 5×5 @ 75% Metcon2 Rounds10 Toes to Bar8 Squat Clean Thrusters (95/65) 20 Dumbbell Snatches (50/35) 2 Rounds10 Toes to Bar8 Squat Clean...
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23
Nov

SUNDAY

Partner Metcon1) Partner A does Baseline 2) Partner B does Baseline 3) Partner A does Baseline backwards 4) Partner B does baseline backwards “Baseline”500 m...
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22
Nov

SATURDAY

SkillDouble Unders Individual Workout20:00 AMRAP*Buy-In: 1 Mile Run* Then AMRAP in remaining time of:25 Double Unders15 Wall Balls10 C2B Pull Ups *Remind to wear a...
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21
Nov

FRIDAY

StrengthFront Squat5×5 @ 70% Metcon16:00 EMOMMin 1-45 Deadlift @ ~75% 1 RMMin 4-812/8 Calorie Assault Bike Min 8-125 Deadlift @ ~ 75% 1 RMMin 12-1610...
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20
Nov

THURSDAY

Open Gym5:30 AM-7:00 AM9:30 AM-10:30 AM3:30 PM-6:00 PM Specialty Class: “Capacity” @ 6:00 PM Suggested Workout:Every 7:00 x 4 Rounds2500 m Assault Bike30 Russian KB...
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19
Nov

WEDNESDAY

WOD For TimeGround to OverheadMen: Lift 15,000 pounds (total)Women: Lift 10,000 pounds (total) *Any lift counts as long as it is Ground to Overhead.(Dumbell Snatch,...
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