Category Archives: Videos

6/26/20

OPEN GYM SUNDAY Black/Blue/Grey WOD Every 90 Second For As Long As Possible Complete: 3 Burpee Bar Muscle-Ups (3 Burpee Chest-to-Bar Pull-Ups) (3 Burpee Pull-Ups) (3 Burpee Jumping Pull-Ups) 1 Snatch (Starting with approximately 60% of your 1RM) *After each successful … Continue reading

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6/12/20

Black/Blue/Grey WOD As Many Rounds As Possible in 15 Minutes of: 3/2 Ring Muscle-Ups (3/2 Bar Muscle-Ups) (3 Pull-Ups AND 3 Ring Dips) (both with Bands) (Ring Rows, Hands on Box) 5 Snatches (135/85) (95/65) (65/45) (45/35) 15 Air Squats June … Continue reading

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6/5/20

Every 3 Minutes Complete 5 Pause Back Squats for 5 Sets *Does not have to be a long pause, but must come to a dead stop *No bouncing out of the bottom Then….. Black/Blue/Grey WOD 5 Rounds For Time of: 5 … Continue reading

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5/29/20

Black/Blue/Grey WOD As Many Reps As Possible in 15 Minutes of:200m Run1 Clean & Jerk (Heavy)1 Ring Muscle-Up (1 Bar Muscle-Up) (1 Chest-to-Bar Pull-Up AND 1 Ring Dip) (Both with Bands) (1 Ring Row, Hands on Box)200m Run2 Clean & Jerks2 … Continue reading

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5/18/20

Black/Blue/Grey WOD As Many Rounds As Possible in 15 Minutes of:15 Box Jumps (24/20) (20/12) (12/8)12 Deadlifts (135/85) (95/65) (65/45)9 Hang Cleans (135/85) (95/65) (65/45)6 Shoulder-to-Overhead (135/85) (95/65) (65/45)3 Bar Muscle-Ups (3 Chest-to-Bar Pull-Ups) (3 Pull-Ups) (with Bands) May “Cool” Board … Continue reading

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3/4/20

Black/Blue/Grey WOD 3 Rounds For Time of: 400m Run or 500m Row 7/5 Ring Muscle-Ups (7/5 Bar Muscle-Ups) (7 Ring Pull-Ups AND 7 Ring Dips) (PU’s and Dips with Bands) (Ring Rows, Hands on Box) 25 WallBalls (20/14) (14/10) (10/6) March … Continue reading

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3/3/20

Work up to a 3 Rep Max Push Jerk *Please share the racks Then……. Black/Blue/Grey WOD 4 Rounds For Time of: 20 GHD Sit-Ups 20 Box Jumps (24/20) 40′ Handstand Walk 40 Double Unders *20 Minute Time Cap March “Cool” Board … Continue reading

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2/26/20

Black/Blue/Grey WOD For Time: 30 Squat Clean & Jerks (155/105) (115/75) (75/45) (45/35) February “Cool” Board ***Make some goals for yourself for February – Michael – 1st Bar Muscle Up!! – Leann – 15′ Handstand Walk – Bud – 265# Pause … Continue reading

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