12/6 WOD Skill: Front squat. 4 x 4 In teams of two, with only one teammate working at any time, complete three sets for max reps of: 3 Minutes of Shoulder to Overhead (95/65 lbs) Rest 2 Minutes 3 Minutes of Front Squats (95/65 lbs) Rest 2 Minutes 3 Minutes of...
12 mins of Snatch Balance/Drop Snatch practice Wod complete: 50 Wall Ball Shots (20/12 lbs) 40 Kettlebell Swings (24/16 kg) 30 Burpees 20 Pull-ups 10 Atomic situps 45/25 20 Pull-Ups 30 Burpees 40 Kettlebell Swings 50 Wall Ball...
Skill Five sets of: Back Squat x 2-4 reps Rest 2-3 minutes “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 135/95 lb. Power Cleans x 3 reps Push-Ups x 6 reps Air Squats x 9 reps Repeat for a total of five sets,...
December 14 Open House 9:30-12:30 a.m. We invite everyone out to see our facility, meet our members and of course workout. We’ll have a workout starting at 9:30. There will be several heats. Immediately following we’ll have food provided. Spread the...
11/29 WOD Holiday hours: 6 a.m., 9-11 a.m. Blake Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups
