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21 Apr

Posted at 20:00h in WOD

STRENGTH: 8 min EMOM 1 SN high pull + 1 Hang Power SN+ 1 Hang Squat SN *start at a moderate weight and add weight as desired* WOD: 3 min AMRAP 3...

20 Apr

Posted at 19:06h in WOD

STRENGTH: Deload Week Tempo Back Squat 3 sec descent then explode up 40% x5 50% x5 60% x5 (% based on 90% of 1rm Back squat) WOD: For Time w/ 4 burpee EMOM 20 Renegade rows 20 2 arm...

19 Apr

Posted at 20:00h in WOD

Skill: Rope climb technique review, WOD: For time 5 Rope Climbs 5 Clean & Jerks, 145/115 lbs 4 Rope Climbs 4 Clean & Jerks, 165/125 lbs 3 Rope Climbs 3 Clean & Jerks, 185/135 lbs 2 Rope Climbs 2...

17 Apr

Posted at 21:01h in WOD

You are all invited to come by this Saturday April 18th at 5pm for a casual mural viewing and a chance to speak to the artist herself about her vision!...

14 Apr

Posted at 20:00h in WOD

Warm: Alternating Tabata- 8 rounds each (8 min total) Ball Slams Seated Russian Twists (use D-balls for both) STRENGTH: Wendler Week 2 Bench Press % based on 90% of 1 RM 75% x5 85% x3 95% xMR Learn more...

13 Apr

Posted at 21:20h in WOD

Warm: Rowing pause drills WOD: 500 m row x4 sets set 1: 10 sec slower split time than best time (70% effort) set 2: 5 sec slower split time (85% effort) set 3:...

12 Apr

Posted at 21:12h in WOD

STRENGTH: Wendler Week 2 Back Squat % based on 90% of 1 RM 75% x3 85% x5 95% xMR Learn more about the Wendler 5-3-1 here. WOD: 10 min AMRAP 10 Toes to bar 10 Overhead Barbell Lunges Lv1:...

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