NEWS, BLOG & WORKOUTS

Coach led warm up  Floor stretches TEST WOD Cindy Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats OR Mary Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups Post your choice of girl and rounds and reps […]

Coach led warm up  Crossover symmetry – Plyo  Strength Alt. Emom for 12 min of: 3 back squats (75%) 3 attempts max distance broad jump (from squat station) WOD “Ingrid” 10 rounds for time of: 3 snatches (135/95) 3 burpees over the bar Post time to Wodify and whiteboard

Coach led warm up  Mini band warm up Then,  Tabata for 4 min of: Light bike (alt. Arms only and legs only per round) Lateral lunge WOD 21-18-15-12-9-6-3 reps for time of: D-ball Bear hug lunge steps (50/30) Calorie bike Post time to Wodify and whiteboard

Coach led warm up  Banded mobility  WOD Complete as many reps as possible in 21 min of: 15 DB squat cleans (50/35) 30 toes-to-bars (mod: knees to chest, leg raise or v-ups) 30 box jumps (24/20) 15 strict pullups (mod: bands, rings) 30 DB shoulders-to-overheads (50/35) 30 double-unders (mod: 90 singles) 15 kipping pullups (band, […]

Coach led warm up  PVC warm up and stretches  Strength day! 12 min to find Power Snatch 1-1-1-1-1 reps Rest 1 min/ reset 12 min to find Power Clean and push jerk 1-1-1-1-1 reps Post 1rm for ea. to Wodify and whiteboard Cool down 2k bike