Partner WOD Complete as many rounds as possible in 18 minutes of: 400m Run 10 Toes to Bar 10 Air Squats 10 Push Press 50/35 Post rounds to comments.
CONTINUE READINGFitness 4 sets: 5 Strict Pull Ups + 10-20sec Ring Dip Hold (Top) Complete 5 rounds for time of: 10 Pull Ups 15 Hand Release Push Ups 20 Air Squats Performance Push Jerk 10RM Complete 3 rounds of: 400m Run 15 Box Jumps Overs 10 Front Squats 60/40 Post load and scores to the whiteboard.
CONTINUE READINGChristmas Eve We are closed today and will reopen Monday 9am-11am for members only. Here is a WOD that can be completed at home. For Time: Run 800m 100 Air Squats Run 800m Post time to the whiteboard.
CONTINUE READINGFitness 4 sets of: 10 Dumbbell Push Press + 10-30 Double Under practice Rest 90secs “The Chief” Max rounds in 3 minutes. 3 Power Cleans 60/42.5 6 Push Ups 9 Air Squats Repeat for 5 cycles with 1 minute rest between rounds. Performance Push Jerk Build to a heavy single “The Chief” Max rounds in […]
CONTINUE READINGFitness 4 sets: 8 Bent Over Barbell Row + 20 sec Ring Dip Hold at the Top Rest 90secs Complete as many reps as possible in 13 minutes of: 35 Double Unders 12 Air Squats 10 Hang Power Clean 45/30 Performance Hang Power Clean + Power Clean (Across) Every minute for 10 sets For Time: […]
CONTINUE READINGBack Squats 10-10-10-10 Across 90 secs rest between sets Complete as many rounds as possible in 15 minutes: 500m Run 15 Air Squats 10 Push Ups 5 Pull Ups Post load and rounds to the whiteboard.
CONTINUE READINGNo 8am session this morning. Good luck to those competing at the Torian Pro this weekend. Complete as many rounds as possible in 18 minutes of: 12 Kettlebell Swings 24/16 20 Air Squats 9 Hand Release Burpees 300m Partner Run every 5 rounds. Post total rounds to comments.
CONTINUE READINGComplete as many rounds as possible in 20 minutes of: 400m Run Then 3 rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats/15 Pistols Post total Cindy rounds completed to the whiteboard
CONTINUE READINGWe are closed today for the Ekka Show Day in the Redlands. We’ll return to normal hours as of Tuesday. Here is a workout that can be done at home or in the park. Complete 3 rounds for time of: 800m Run 50 Air Squats Post time to comments.
CONTINUE READING“Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 […]
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