REMINDER • Tomorrow we will be doing the Open WOD 15.3 all day and from 4:45 – 7:00pm will be Friday Night Lights, so come in, sign up, and get yourself warmed up! WOD Open WOD 15.3 RX AMRAP 14 7 Muscle Ups 50 Wall Balls (20, 14) (10’/9′ target)[…]
Read More »STRENGTH Hang Power Cleans 2-2-2-2-2 WOD 21-15-9 Deadlifts (225, 155) Wall Balls (20, 14) Please post your scores to the comments.
Read More »In lieu of Weightlifting Wednesday, we are focusing on metcon to get you ready for 15.3! STRENGTH Thruster, build to a 1RM WOD AMRAP 7 25 DUs 8 Russian KBS (53, 35) 8 T2B Rest 3 minutes AMRAP 7 8 Pullups 8 Push-ups 8 Overhead Walking Lunges (45, 25) Please[…]
Read More »STRENGTH 5 sets of: 2 Front Squats + 1 Jerk WOD 12-9-6-3 Power Snatch (115, 75) Ring Dips Box Jumps (30, 24) Please post your scores to the comments.
Read More »REMINDER: Don’t forget to submit your Open scores no later than 8pm Monday! STRENGTH FLR, accumulate 6 minutes WOD EMOM 14 Odd: 5 Power Cleans (135, 95) + 20 DUs Even: 5 Burpees + 6 Wall Balls (20, 14) Please post your scores to the comments!
Read More »WOD Teams of 3 Complete: 2 sets of: AMRAP 15 50 Box Jump Overs (20) 50 Burpee Over the Bar 50 Front Squats (135, 95) Rest 5 minutes and repeat
Read More »REMINDER • If you are participating in the open, please complete the WOD either Friday or Saturday (10:30 – 12:30). You MUST have the WOD completed and score submitted no later than Monday, 8pm. WOD “Open WOD 15.2” RX From 0:00 – 3:00 […]
Read More »STRENGTH OHS 2-2-2-2 *stay light to focus on form WOD AMRAP 12 30 Cal Row 10 OHS (95, 65) Post your scores to the comments.
Read More »TODAY IS BRING A FRIEND DAY! SKILL 10:00 DU skill work WOD Teams of 3 complete AMRAP 20 10 Air Squats 30 DUs 7 KBS (70, 53)
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