EMOM 12 MIN 1 Back Squat ascending Rest 3 min AMRAP 11 Min (Teams of 2) Row 20/14 Calories 100 Double Unders ENDURANCE CLASS For Time 100/70 Calorie Assault Bike *EMOM 1 Rope Climb
2018 01 08
6 Rounds 10 power cleans (135#/95#) 25 Wall Balls (20#/14#) *Every 2 minutes 5 Bar facing burpees ENDURANCE CLASS 2 Rounds Row 800m 80 Double unders Row 600m 60 Air squats Row 400m 40 push ups SPRINT ROW 200 METERS!!!!!! REST 2 MIN *after round 2, the second you finish…
2018 01 07
FOR TIME 1,200-m run Then, 12 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups 12 squats Men wear a 20-lb. vest Women wear a 14-lb. vest Time cap: 25 minutes *Record time (add 1 second for each rep not completed) *Top female time at the 2017 Regionals: 16:10.88 (Val…
2018 01 05
3 Rounds 9 Deadlfits (225#/155#) 15 Pull Ups 3 Rounds 15 Deadlifts (185#/130#) 12 CTB pull ups 3 Rounds 21 Deadlfits (135#/95#) 9 Bar Muscle Ups ENDURANCE CLASS 4 Sets (3.25 miles total) Run 200 meters hard Run 200 meters easy Run 300 meters hard REST/WALK 100 M Run 300…
2018 01 04
3 rounds for time of: 60 air squats 30 knees-to-elbows 30 ring push-ups Endurance class Death by sled EMOM for as long as possible 50 M sled Sprint (90#/empty sled) *Record total minutes completed Check out our "Meet the coach" podcast with Coach Reed Van Diemen HERE
2018 01 03
FOR TIME 100 DB Snatches (50#/35#) 80 Wall Balls (20#/14#) 60 Box Jumps (24"/20") 40 Calorie Row 60 Box Jumps 80 wall balls 100 DB Snatches ENDURANCE CLASS 5 Rounds for time 20/14 calorie Assault bike 10 Burpee box jump overs (24"/20")
2018 01 02
AMRAP 10 MIN 8 Thrusters (95#/65#) 9 T2B 10 Bar facing burpees ENDURANCE WOD 15 sets Row 60 seconds all out effort for max calories Row easy for 2 minutes *Set this up on the rower under intervals with 60 seconds of work and 2 min of rest for…
2018 01 01
It's a NEW YEAR! We are closed in celebration, but take the time today to write down some objective goals you'd like to achieve this year. I challenge you to make them fitness goals, rather than body composition goals. This will give you something tangible to strive for in the…
2017 12 31
FOR MAX REPS AMRAP 2 MIN 15 PC (115#/85#) 12 Wall Balls (30# @ 11'/20# @ 10') 9 SDHP (115#/85#) 6 BJ Overs (24"/20") REST 1 MIN AMRAP 3 MIN 15 PC (115#/85#) 12 Wall Balls (30# @ 11'/20# @ 10') 9 SDHP (115#/85#) 6 BJ Overs (24"/20") REST 1…
2017 12 29
For Time 21 DB PC (55#/40#) 21 DB PJ 400 M Run 18 DB PC 18 DB PJ 400 M Run 15 DB PC 15 DB PJ 400 M Run ENDURANCE CLASS EMOM 30 MIN 1: 15/10 Calorie Bike 2: 20/14 calorie Row 3: REST *Pick a DB weight that…
2017 12 28