Partner WOD For Time: (18 minutes Cap) 350m Partner Run 50 Box Jumps 10 Overhead Squats 50/35 350m Partner Run 40 Box Jumps 15 Overhead Squats 50/35 350m Partner Run 30 Box Jumps 20 Overhead Squats 50/35 350m Partner Run 20 Box Jumps 25 Overhead Squats 50/35 350m Partner Run 10 Box Jumps 30 Overhead […]
CONTINUE READINGComplete as many rounds as possible 17 minutes of: 10 Ground to Overhead 60/40 15 Box Jumps 500m Run Post rounds to the whiteboard.
CONTINUE READINGFitness Strict Press 3-3-3-3-3-3 15-12-9-6-3 of: Box Jumps Toes to Bar Thrusters 42.5/30 Performance Strict Pull Ups 5-5-5-5-5 Complete as round as possibe in 14 minutes of: 20 Air Squats 15 Hand Release Push Ups 10 Toes to Bar Post load and scores to the whiteboard.
CONTINUE READINGFitness Push Press 3-3-3-3-3 Increasing Complete as many rounds as possible in 12 minutes of: 15 Kettlebell Swings 24/16 10 Dumbbell Box Step Overs 20/12.5 30 Double Unders Performance 4 sets of: 2 Push Press + 2 Push Jerk (Increasing) Complete as many rounds as possible in 11 minutes of: 12 Box Jumps 8 Deadlifts […]
CONTINUE READINGFitness 4 Sets of: 6 Back Squat (Increasing) + Plank Hold 60sec Complete as many rounds as possible in 15 minutes of: 10 Wall Balls 10 Hang Power Cleans 45/30 10 Box Jumps Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: 21-15-9 of: Power Snatches 42.5/30 Box Jump Overs -Then- 15-12-9 of: Overhead Squats […]
CONTINUE READINGFor Time: 50 Cal Row –then– 5 rounds of: 15 Box Jumps 10 Deadlifts 80/50 6 Front Squats 80/50 Post time to the whiteboard.
CONTINUE READINGComplete as many rounds as possible in 20 minutes of: 400m Run 30 Box Jumps 30 Wall Balls 30 Kettlebell Swings 32/24 Post rounds to the whiteboard.
CONTINUE READINGFitness Overhead Squat 6-6-6-6 (technique focus) Complete as many rounds as possible in 15 minutes of: 15 Box Jumps 10 Kettlebell Swings 24/16 5 Pull Ups Performance Overhead Squat 3-3-3-3 Increasing (2 sec Pause) Mainsite WOD 151026 In front of a clock set for 12 minutes: 1 minute of Box Jumps 30/24 1 minute of […]
CONTINUE READING“Nutts” For Time: 10 Handstand Push Ups 15 Deadlifts 115/80 25 Box Jumps 30/24 50 Pull Ups 100 Wall Balls 10ft 200 Double Unders 400m Plate Run 20/15 Post time to the whiteboard
CONTINUE READINGThe gym is open 9am-11am for Members Only. No scheduled sessions but Open Gym. Back Squat 1-10-1-10-1-10 Complete 4 rounds of: 40 Double Unders 30 Box Jumps 20 Kettlebell Swings 32/24 Post loads and time to the whiteboard.
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