Category Archives: Videos

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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2/19/20

Complete As Many Bench Presses in 3 Minutes As Possible Men – (Bodywieght) (3/4 Bodyweight) (1/2 Bodyweight) Women – (3/4 Bodyweight) (1/2 Bodyweight) (1/4 Bodyweight) Then…… Black/Blue/Grey WOD As Many Rounds As Possible in 12 Minutes of: 5 Bar Muscle-Ups 20 … Continue reading

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1/31/20

Every 2 Minutes Complete 3 Squat Clean Thrusters for 5 Sets *you can drop and reset quickly between reps Then…… Black/Blue/Grey WOD As Many Rounds As Possible in 15 Minutes of: 5 Strict Pull-Ups 5 DBell Squat Cleans 10 Deficit Push … Continue reading

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1/29/20

Every Minute On the Minute for 4 Rounds of: Minute 1:  6 1-Arm Strict DBell Shoulder Press (right arm) Minute 2:  6 1-Arm Strict DBell Shoulder Press (left arm) Minute 3:  6 Seated Box Jumps Then…… Black/Blue/Grey WOD For Time: 50/30 … Continue reading

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1/20/20

Work up to a 1 Rep Max Power Snatch Then…… Black/Blue/Grey WOD 5 Rounds For Time of:7/5 Ring Muscle-Ups 35 Air Squats *20 Minute Time Cap January “Cool” Board***Make some goals for yourself for January – Austin – 400# Back Squat … Continue reading

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1/17/20

CLASSES CANCELLED THE REST OF DAY (NOON AND EVENING CLASSES) OPEN GYM SUNDAY 10-11AM Every 3 Minutes Complete 5 Deadlifts for 5 Sets Then…… Black/Blue/Grey WOD For Time: 25 – 20 – 15 – 10 – 5 Chest-to-Bar Pull-Ups GHD Sit-Ups … Continue reading

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