NEWS, BLOG & WORKOUTS

Coach led warm up  Lacrosse ball mobility  WOD For time: Bike 10,000m or 10k 2 min on bike 1 min 5 burpees + max dumbbell shoulder to overhead (Score is time finished minus dumbbell STO reps) Women: RX 35lb, RX+ = 50lb. Men: RX 50lb, RX+ = 70lb. Post time to Wodify and whiteboard

Coach led warm up  PVC warm up and stretches  Then, Barbell warm up Strength 10 min to find: 1 rep max Clean and jerk  Then, right into WOD 15 min amrap of: 3 weighted pull-ups(35/25) 5 strict pull-ups 7 kipping pull-ups For weighted pull-ups, place a dumbbell between the legs above crossed ankles and jettison […]

Coach led warm up  Foam roll Then, 3 rounds of: 50ft bear crawl 5 HRPU 50ft inchworm 10 back ext. or Superman ext 50 ft lateral lunges Test Wod! Diane 21-15-9 reps for time of: Deadlifts Handstand push-ups (mod: box, or HRPU to wall step) Women: 155 lb.  Men: 225 lb. Post time to Wodify […]

Coach led warm up  Running warm up and stretches  WOD Jerry For time: Run 1 mile Row 2,000 meters Run 1 mile (30min cap) Post time to Wodify and whiteboard

Coach led warm up  Banded mobility (from floor) Game of the day Med ball Tic tac toe WOD For time: 21 body-weight back squats or 45% of 1RM 7 rope climbs (mod: 2x from floor) 15 body-weight back squats 5 rope climbs  9 body-weight back squats 3 rope climbs  Post time to Wodify and whiteboard