27 Dec WOD- Thursday, Dec 28
Holiday Hours: Monday- Jan 1- 12 pm only Tuesday, Jan 2- 7am, 8am, 12pm, 4pm, 5pm, 6pm only WOD prep: Tabata banded KBS x 6 rds Then, warm-up DL to 75% And do 3rds 5...
WOD Blog
All in.
26 Dec WOD- Wednesday, Dec 27
Holiday Hours: Monday- Jan 1- 12 pm only Tuesday, Jan 2- 7am, 8am, 12pm, 4pm, 5pm, 6pm only Strength: Strict press 4x8 @ ~6-65%(Every 2.5 min) WOD: for time 30 Snatches @ (65/45) 800 m...
26 Dec WOD- Tuesday, Dec 26
Today's schedule: 7am, 8am, 12pm, 4pm, 5pm, 6pm only Strength: Every 90 sec for 8 rounds Clean + FS + Jerk WOD: Marco” 3rft 21 pull-ups 15 HSPU 9 Thrusters 135/95 Log your scores on Beyond the Whiteboard Don't have...
23 Dec WOD- Sunday, Dec 24
Holiday Hours: Sunday, Dec 24- 9:30 and 10:30am class Monday, Dec 25- closed Tuesday, Dec 26- 8am, 12pm, 4pm, 5pm, 6pm only Monday- Jan 1- 12 pm only Tuesday, Jan 2- 7am, 8am, 12pm,...
22 Dec WOD- Saturday, Dec 23
Holiday Hours: Sunday, Dec 24- 9:30 and 10:30am class Monday, Dec 25- closed Tuesday, Dec 26- 8am, 12pm, 4pm, 5pm, 6pm only Monday- Jan 1- 12 pm only Tuesday, Jan 2- 7am, 8am, 12pm,...
22 Dec WOD- Friday, Dec 22
Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. Strength: Clean Pull 2-2-2-2-2 90-100% of 1rm clean Skill: Rope climb review WOD: 12 min AMRAP 3-2-1 Barbell Burpees Rope Climbs 15ft Lv1:...
20 Dec WOD- Thursday, Dec 21
Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. Warm-up drills: Tall jerk and short step drills *re-rack technique Strength: Pause Push Jerk 3x3 Pause Split...
18 Dec WOD- Tuesday, Dec 19
Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. WOD: 3 rounds for time: 30 Squat Cleans 95/65 30 Pull-ups 800 m run Log...
18 Dec WOD- Wednesday Dec 20
Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. Strength: E3M for 15 -4 Tempo Back Squats 3 sec down- fast up @50-60% -6 box jumps...
17 Dec WOD- Monday, Dec 18
Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. Strength A: 15 min running EMOM clock: EMOM 5 Snatch High pull+ Hang Power...