The 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.
CONTINUE READINGFitness Bent Over Barbell Row 6-6-6-6-6 Ring Dip Hold (Top) 3 x 20secs For Time: Row 1000m Then 5 rounds of: 30 Double Unders 10 Push Press 45/30 Performance Press 3-3-3-3-3-3 Across For Time: 100 Double Unders 15 Hang Power Clean 70/45 30 Ring Dips 15 Hang Power Clean 70/45 100 Double Unders Post load […]
CONTINUE READING“The Ghost” 6 rounds of: 1 minute of Rowing 1 minute of Burpees 1 minute of Double Unders 1 minute rest Post scores for each movement to the whiteboard.
CONTINUE READINGFitness 4 Sets of: 5 Strict Press 60sec Rest Hollow Body Hold 30sec 60sec Rest For Time: Buy in: 40/30 Cal Air Dyne Then Complete 3 rounds for time of: 20 Thrusters 30/20 20 Burpees Performance Bench Press 3-3-3-3-3 Increasing Complete as many rounds of the ladder in 10 minutes of: 3 Power Snatch 60/40 […]
CONTINUE READINGFitness 4 sets of: 8 Deadlift + 10 Push Ups Rest 90secs Complete as many reps as possible in 14 minutes of: 100 Double Unders 30 Pull Ups 20 Ground to Overhead 45/30 Performance Deadlift 5@75% 3@80% 2@85% 1@93% 1@97% For Time: 50 Chest to Bar Pull Ups 25 Hang Power Clean and Jerk 60/40 […]
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 READINGPartner WOD Complete as many rounds as possible in 20 minutes of: 300m Run 10 Wall Balls 10 Kettlebell Swings 24/16 20 Double Unders Post rounds to comments.
CONTINUE READINGFitness Every 2 minutes for 5 sets 8 Dumbbell Bench Press + 5 Pull Ups Complete 3 rounds of: 15 Front Squats 50/30 10 Lateral Burpees 500m Run Performance Push Jerk 2-2-2-2-2-2 @ 85%+ Complete 7 rounds for time of: 7 Hang Power Clean 60/40 7 Back Squats 60/40 30 Double Unders Post load and […]
CONTINUE READINGFitness 4 Sets of: 5 Push Press + 15-20sec Bar Hang Rest 90secs Complete as many rounds as possible in 15 minutes of: 8 Sumo Deadlift High Pull 35/25 10 Thrusters 35/25 30 Double Unders Performance Press 3-3-3-3 @ 85%+ Complete as many rounds as possible in 10 minutes of: 15 Box Jumps 7 Squat […]
CONTINUE READINGFITNESS 20m Walking Dumbbell Lunges Rest 90secs 5 sets Complete as many rounds as possible in 15 minutes: 150m Run 15 Kettlebell Swings 24/16 9 Hang Power Clean 45/30 PERFORMANCE Front Squat 5@80% 3×3@85% For Time: 20 Power Cleans 80/55 150 Double Unders 2 Rope Climbs 15 Power Cleans 80/55 100 Double Unders 2 Rope […]
CONTINUE READING