Friday, October 24th

15371577049_9e05c0d5ed

Strength: High Hang Power Snatch, 5x2 rising Conditioning: A. AMRAP: 18 minutes 10 Hang Power Snatches (95/65) 20 Double Unders (x4 singles) 30 Sit Ups     B. AMRAP: 18 minutes 10 Hang Power Snatches 40 Singles 20 Sit … [Read more...]

Thursday, October 23

15371922548_4693d24f46

Strength: Back Squat, after warming up, 65% 15-20 reps Conditioning: 3RFT 6 Thrusters (95/65) 12 Pull Ups 24 Switch Lunges *Rest 1 minute … [Read more...]

Wednesday, October 22

15371422019_bbdca40437

Strength Deadlift, work up to a heavy set of 3, then 1 set of 15 at 60% of the heaviest set of three   Conditioning AMRAP: 8 minutes 15 TTB 30 Lateral Bar Hops … [Read more...]

Tuesday, October 21

image

  Strength Bent Over Rows 5x5   Conditioning "Karen" For Time: 150 Wall Balls (20/14) *10 minute time cap Then AMRAP: 2 minutes Double Unders … [Read more...]

Monday, October 20th

FullSizeRender

Strength Hollow Holds 3 x :30 seconds Hollow Hold to Superman 3x :30 seconds   Conditioning A. 6 RFT: 1 Rope Climb 2 Power Cleans @ 85% 3 Burpees   B. 6 RFT 3 Rope Pulls 4 Power Cleans 6 Burpees … [Read more...]

Friday, October 17th

We are going to miss Natalija who is leaving for CA this weekend:(

Strength Touch-n-Go Clean & Jerk work, 5x2 rising   Conditioning "Grace" For Time: 30 Clean & Jerks (135/95) *8 minute time cap … [Read more...]

Thursday, October 16th

filip jumping rope

Conditioning A) For Time 800m Run30 KBS (53/35)30 Situps30 Box Step-ups (24/20)800m Run B) For Time 400m Run20 KBS30 Sit ups30 Box Step-ups400m Run … [Read more...]

Wednesday, October 15th

Amber, Bailey, Matt, Alejandro

Strength Push Press, 3x3 across   Conditioning AMRAP: 4 minutesLateral Bar Hop Burpees*EMOM 5 Deadlifts (225/155)*Rest 2 minutesAMRAP: 4 minutes Double Unders*EMOM 10 Push-ups*Rest 2 minutesAMRAP: 4 minutesHalf Moons*EMOM 5 Deadlifts (225/155) … [Read more...]

Tuesday, October 14th

Joan, Molly, and Mike G. during Saturday's Team WOD!

Strength Muscle Cleans 5x3 rising   Conditioning 5 Rounds For Reps:45 seconds Power Cleans (135/95)15 seconds rest45 seconds ring dips15 seconds rest … [Read more...]

Monday, October 13th

Marty and Matt lunging, and Joan doing burpees with our birthday present - sandbags!

Strength 1) 3 Front Squats + 1 Push Jerk, 5 sets rising 2) Seated Good Mornings, 3x10 3) Hollow Holds 3x:30   Conditioning For Time20 Strict Pull Ups (sub banded pull ups)*Every time you drop, 5 Burpees … [Read more...]