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Archive for WODS

12/3/21

Drawing (7)

Stretch w/Remaining Time

Deadlift and Strict Press - 70% 5x5, 70% 1x5+

"Speal vs. Dutch" For Time: 10 Thrusters (135/95), 50 DUs, 8 Thrusters, 40 DUs, 6 Thrusters, 30 DUs, 4 Thrusters, 20 DUs, 2 Thrusters, 10 DUs

 

 

12/2/21

Drawing (7)

Stretch w/Remaining Time

Bench Press - 70% 5x5, 70% 1x5+

Alt EMOM 24: 1. Run 100m, 2. Bike for Cals

 

 

12/1/21

Drawing (7)

Row Technique

Power Clean + Squat Clean - (2+1) x 1 @ 60, 65, 70%, (1+1) X 1 @ 75, 80, 85, 90, 95%, Ring Dips - 4x10

AMRAP 3, Rest 2 Minutes x 4: Ski 15/12 Cal, then with remaining time AMRAP, 5 Deadlifts (175-155-135-115/115-105-95-75), 5 Hang Power Cleans, 5 Front Squats, 5 Push Press, 5 Back Squat

 

 

11/30/21

Drawing (7)

Row Technique

Row a 2k For Time, 4x10 Strict T2B, Russian Twists (ec)

For Time: 21-15-9 C2B Pull Ups, Burpee Box Jump Overs (24/20)

 

 

11/29/21

Drawing (7)

Stretch w/Remaining Time

Every :90 x 12: 1. Back Squat - 70% 5x5, 70% 1x5+, 2. 3 Legless Rope Climbs

AMRAP 14: Handstand Walk (pole to pole and back) or 5 Wall Walks, 5-10-15-20...Power Snatch (115/75), OH Lunges (ec)

 

 

11/26/21

Drawing (9)

Partners or Individual, "Burn the Bird" For Time: 30 Clean & Jerks (135/95) Rest 5 minutes Then, 5 Rounds of: 15 Calorie Ski 15 American KB Swings (53/35) Rest 4 minutes Then, 4 Rounds of: 4 Pull-Ups 8 Push-Ups 16 Air Squats Rest 3 minutes Then, 3 rounds of: 15 Box Jumps (24/20) 15 Calorie Bike Rest 2 minutes Then, 2 Rounds of: 20 Wall Balls (20/14) 30 Sit-Ups Rest 1 minute Finally, Perform: 50 Burpees

***Class times 7:30am, 9am***

 

 

11/27/21

Drawing (9)

Partners or Individual, "Not A Gentle Stream" For Time: Row 500m, 15 OHS (135/95), 15 C2B Pull Ups, Row 500m, 15 OHS, 15 Bar Facing Burpees, Row 500m, 15 Front Squats (155/115), 15 Bar Facing Burpees, Row 500m, 15 Front Squats, 15 C2B Pull Ups, Row 500m, 15 Back Squats (185/135), 15 C2B Pull Ups, Row 500m, 15 Back Squats, 15 Bar Facing Burpees

***Classes 7:30am, 9am***

 

 

11/25/21

Drawing (9)

Happy Thanksgiving!! We are closed today and will reopen tomorrow. We are thankful for all of our members, and hope you enjoy your day!!

 

 

11/24/21

Drawing (9)

Partners or Individual, For Time: Run 1 Mile, "Diane" 21-15-9 Deadlifts (225/155) and HSPUs, Run 1 Mile

***Class times 5:30am, 9:30am, 5:30pm***

 

 

11/23/21

Drawing (7)

Stretch w/Remaining Time

Deadlift, Bench Press - 55% 1x5, 60% 1x5, 65% 1x5, 70% 1x5

AMRAP 15: 75 DUs, 50 Lunges (ec), 25 DB Plank Rows (ec 50/35)

 

 

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