Category Archives: Videos

10/4/19

Work up to a 1 Rep Max Power Clean Then….. Black/Blue/Grey WOD Alex’s Birthday WOD “Elizabeth” For Time: 21-15-9 Power Cleans (135/95) (95/65) (65/45) Ring Dips (w/ Bands) (hands on box) October “Cool” Board ***Make some goals for yourself for October – Angie … Continue reading

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10/2/19

Black/Blue/Grey WOD 3 Rounds at any pace of: Max Pull-Ups (with Bands) (Ring Rows) Max Rep Bench Press (135/85) (95/65) (65/45) Max Air Squats in 60 Seconds (Hips Clearly Below Parallel at Bottom, Knees and Hips at Full Extension at Top) … Continue reading

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9/27/19

OPEN GYM Sunday Gym Opens at 10:00 am and Closes at 11:00 am Black/Blue/Grey WOD As Many Rounds As Possible in 15 Minutes of: 5 Deadlifts (315/205) (275/185) (225/155) (185/125) (135/95) (95/65) 5 Bar Muscle-Ups (Chest-to-Bar Pull-Ups) (Pull-Ups) (with Bands) (Ring … Continue reading

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9/20/19

OPEN GYM SUNDAY 10-11AM Every 30 Seconds Complete 1 Turkish Get Up for 10 Minutes (Alternating Arms) Then…… Black/Blue/Grey WOD For Time: 100/70 Calorie Row (Guys/Girls) September “Cool” Board ***Make some goals for yourself for September – Bri – 48 Unbroken … Continue reading

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8/20/19

Black/Blue/Grey WOD “818 WOD” For time: 18 x Power Cleans (95/65) (65/45) (45/35) 18 x Pull Ups (with Bands) (Ring Rows) 18 x Thrusters (95/65) (65/45) (45/35) 18 x Burpees 18 x Shoulders-to-Overhead (95/65) (65/45) (45/35) 18 x Knees to Elbows … Continue reading

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8/19/19

Every Minute On the Minute Complete 1 Squat Clean & Jerk for 11 Sets Then…… Black/Blue/Grey WOD For Time: 200m Run 40 WallBalls, everyone throws to 10′ (20/14) (14/10) (10/6) 200m Run 30 WallBalls 200m Run 20 WallBalls 200m Run 10 … Continue reading

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7/23/19

Every 2 Minutes Complete 7 Deadlifts for 7 Sets Then……. Black/Blue/Grey WOD 5 Rounds For Time of: 15/10 Calorie Bike (can row if the bikes are all full) 1 Legless Rope Climb (1 Rope Climb) (3 Progressions) July “Cool” Board ***Make … Continue reading

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6/25/19

Work up to a 3 Rep Max Push Press *Please share the racks Then….. Black/Blue/Grey WOD 5 Rounds For Time of: 5 Bar Muscle-Ups (Chest-to-Bar Pull-Ups) (Pull-Ups) (with Bands) (Ring Rows) 10 Burpees 15 KB Swings (70/53) (53/35) (35/26) (26/18) *20 … Continue reading

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