Effective this Saturday, January 28, we will begin having open gym hours following the 10:30 WOD. Open gym hours will run from 11:30 AM, or the completion of the 10:30 class, until 2:30 PM. Additionally, we will be extending daily open gym hours from the completion of the last morning WOD until 3PM, Monday through [...]
Wendler Deadlift Warm up sets: 5 Reps at 40% of 1RM 5 Reps at 50% of 1RM 3 Reps at 60% of 1RM Work Sets: 5 Reps at 75% of 1RM 5 Reps at 80% of 1RM 5 Reps at 85% of 1RM WOD 10-9-8-7-6-5-4-3-2-1 reps of: Power Cleans Push Ups For Time. RX- 95#M/65#F [...]
As a 4 person team complete the following: FireBase Loop 300 Kettlebell Swings (50#M/30#F) 400 Pushups 500 Situps 600 Air Squats 5 Rope Climbs per team member For Time. *Only 2 team members may work at a time.
Strength Front Squat or Back Squat 3-3-3-3 “Fran” 21-15-9 of: Thrusters (95#M/65#F) Pullups For Time. RTG- C2B Pullups,
Skills Practice Practice for 20:00-30:00 Rope Climbs Double Unders Handstands or Handstand Holds WOD 15:00 AMRAP of: 15 Double Unders 15 Hollow Rocks Bear Crawl Cone to Cone
Strength Shoulder Press 5-5-5 Push Press 3-3-3 Push or Split Jerk 1-1-1 WOD 9 Deadlifts 15 Wallballs 12 Deadlifts 12 Wallballs 15 Deadlifts 9 Wallballs 200m Run For Time. RX Deadlift- 205#M/155#F Wallball- 20#M/15#F
2 Rounds of: 20 Pullups 30 Kettlebell Swings 40 Situps 5 Handstand Pushups 50 Air Squats 25 Kettlebell Snatch- Right Arm 25 Pushups 25 Kettlebell Snatch- Left Arm 15 Kettlebell Front Squats For Time. RX- 50#M/30#F
