Fitness and Performance 18 minutes to find a 3RM Deadlift then “Helen” 15min Cap 3 Rounds for time: 400m Run 21 Kettlebell Swings 24/16 12 Pull Ups Post load and scores to the whiteboard.
CONTINUE READINGFitness Push Press 2-2-2-2-2 Increasing Complete as many reps of the ascending ladder in 12 minutes: 3 Pull Ups 3 Dumbbell Burpee Box Step Overs 15/10 6 Pull Ups 6 Dumbbell Burpee Box Step Overs 15/10 9 Pull Ups 9 Dumbbell Burpee Box Step Overs 15/10 12 Pull Ups 12 Dumbbell Burpee Box Step Overs […]
CONTINUE READINGFitness Deadlift 3-3-3-3-3-3 Increasing Complete 4 rounds for time of: 300m Run 10 Hang Power Clean 55/37.5 20 Wall Balls Performance Back Squat 3@80% 2@85% 1@90% 1@95% –Then– Barbell Glute Bridge 3 x 5 For Time: Row 1000m 30 Burpee Box Jump Overs 5 Rope Climbs 20 Burpee Box Jump Overs Post load and scores […]
CONTINUE READINGPartner WOD Complete as many rounds as possible in 17 minutes of: 500m Partner Run 3 Power Cleans 60/40 3 Shoulder to Overhead 60/40 6 Power Cleans 60/40 6 Shoulder to Overhead 60/40 9 Power Cleans 60/40 9 Shoulder to Overhead 60/40 Each partner will complete the round of 3s, 6s and 9s, before continuing […]
CONTINUE READINGFitness Complete 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 –0r– 400m Run –then– 3 rounds of: 5 Chest to Bar Pull Ups 10 Handstand Push Ups 15 Pistols Performance Primer: BTN Jerk x 3 x 3 Clean […]
CONTINUE READINGFitness Complete as many rounds as possible in 18 minutes of: 400m Run 25 Wall Balls 25 Burpees Compare to Jul 22 2015 Performance Primer: Tall Snatch x 3 x 3 Snatch x 3 x 5 (technique) Snatch Pull x 3 x 3 Post load and scores to the whiteboard.
CONTINUE READINGFitness Deadlift Every 2 minutes for 5 sets perform 6 reps Complete 3 rounds for time of: 400m Run 12 Shoulder to Overhead 45/32.5 8 Overhead Squats 45/32.5 Performance Back Rack Lunges 10-10-10-10 Complete 3 rounds for time of: 400m Run 21 Handstand Push Ups 7 Hang Snatch 60/40 Post load and scores to the […]
CONTINUE READINGFor Time: 350m Run 18 Deadlifts 110/75 16 Bar Facing Burpees 700m Run 16 Deadlifts 110/75 14 Bar Facing Burpees 1050m Run 14 Deadlifts 110/75 12 Bar Facing Burpees Post time to the whiteboard.
CONTINUE READINGFitness Complete as many rounds as possible in 17 minutes of: 400m Run 25 Pull Ups 25 Box Jumps 24/20 Performance Complete as many rounds as possible in 17 minutes of: 400m Run 25 Chest to Bar Pull Ups 25 Box Jumps 30/24 Post rounds to the whiteboard.
CONTINUE READINGWe are closed today for the Labour Day holiday and will return to normal hours as of tomorrow. Here is a workout that can be completed at home. For Time: Run 800m 100 Air Squats Run 800m Post time to the whiteboard.
CONTINUE READING