06 Jun

Posted at 21:35h in WOD

Strength: 12 min to complete 5x5 Weighted Chin-ups Rest 1.5-2 min after each set WOD: “Sham” 7 rounds for time 11 Deadlifts @ 1x bodyweight 100m run LINK FOR VIRTUAL CLASS HERE! Meeting ID: 886 7847 7765Password: 101540Class @ 12 PM ...

05 Jun

Posted at 20:00h in WOD

WOD: Bear Complex 7-7-7-7-7 Use the heaviest weight you can for each set. Rest as needed between sets. 1 rep of the complex is: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack + Push Press...

04 Jun

Posted at 22:56h in WOD

8:30 AM Lite N Tite 30 min AMRAP 200m Run 30 Alternating DB Snatch (Lv3: 50/35) 30 DU 15 Push-ups 9:30, 10:30, 11:30 AM Class Strength: Every 3 min for 5 sets  8 Back Squat @ 70-72%  (5-10# heavier than 4/21) WOD: 9 min AMRAP 30 Alternating DB Snatch* 60 DU/ lateral hops over DB Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 *Required to bend...

03 Jun

Posted at 20:00h in WOD

WOD: 20 min AMRAP 4 BMU/ burpee C2B 8 HSPU 12 Pistol PEEK into the WEEK.. Saturday- 5x8 Back Squats + WOD Sunday- Push dominant ...

02 Jun

Posted at 20:00h in WOD

STRENGTH: Every 2.5 min for 5 sets Tempo Deadlift (5 sec negative) 0:0:5 5-5-5-5-5 ~60-65% WOD: 10 min AMRAP Partner ROW for max distance Switch as desired LINK FOR VIRTUAL CLASS HERE! Meeting ID: 886 7847 7765Password: 101540Class @ 12 PM ...

01 Jun

Posted at 22:24h in WOD

Strength:  Every 2 min x 5 sets 3 Split Jerks @ 75-80% WOD: 1 min on/ 1 min off- 7 rounds 7 Lateral Bar Burpees Clean and Jerk for max reps in remaining time Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 ...

31 May

Posted at 20:17h in WOD

Strength: Alternating x 4 sets -Single Leg RDL 1 DB/KB in held in opposite arm of the standing leg, pick load 8-8-8-8 (per leg) -30 sec hollow hold  Rest as necessary WOD: “Annie” 50-40-30-20-10 DU Sit-ups (12 min cap) LINK FOR VIRTUAL CLASS HERE! Meeting ID: 886 7847 7765Password: 101540Class @ 12 PM ...

30 May

Posted at 21:09h in WOD

Memorial Day Hero WOD: "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run A 20lb weight vest addition is optional. Partition the pull-ups, push-ups, and air squats as desired. "In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan...

29 May

Posted at 20:12h in WOD

A. Every 2 min x 6 sets Halting Snatch Pull 3-3-3 @ 85-90% → 2 sec pause at knee B. Every 2 min x 6 sets Snatch Pull 2-2-2 @ 95-100+% C. Every 2 min x 9 sets Power Snatch 3-3-3-2-2-2-1-1-1 Start at 70% and increase as desired. Finish: 3 x 1 min weighted plank hold ...

28 May

Posted at 22:29h in WOD

WOD: In memory of George Floyd "Big Floyd” 800 m run 25 Deadlifts 25 Burpees 800 m run 25 Power Cleans 25 Burpees 400 m run 25 Push-press 25 Burpees 400 m run 25 Thrusters  25 Burpees Lv1: 45/35 Lv2: 75/55 Lv3: 95/65 ...