Thursday Wod 2.21.19

18 Minutes AMRAP 5-10-15-20-25… Reps Row For Calories Wall Ball Shot Kettlebell Swing Continue Ascending By 5 Reps Each Round For 18 Minutes Level 1 – 20/14#, 53/35# Level 2 – 30/20#, 70/53#

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Wednesday Wod 2.20.19

4 Rounds 1 Minute At Each Movement For Max Reps Power Snatch 135/95# Assault Bike (Calories) Toes To Bar Rest 1 Minute Record Total Reps Per Round Optional Work 3 Sets Side Plank x 1 Minute/Side Rest 1 Minute Between Sets and Sides Elevate Top Leg If Possible 10 Minute Practice Double or Triple Unders

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Tuesday Wod 2.19.19

15 Minutes To Build To A 5-Rep Max Bench Press Level 1 15 Minutes AMRAP 10 Burpee Pull-ups Run 200 Meters Level 2 – 4 Burpee Muscle-ups Level 2+ – 7 Burpee Muscle-ups Optional Work 5 Tough Sets Supinated Grip Weighted Pull-up x 3 10 Minute Practice Handstand Hold or Walk

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Monday Wod 2.18.19

On a Running Clock 10 Minutes To Build To a Heavy Clean and Jerk At the 12 Minute Mark… 5 Rounds For Time 3 Power Cleans 3 Front Squats 3 Jerks 30 Double Unders Use 50% of Load Established Above Optional Work 3 Tough Sets Banded Tricep Pressdown x 10 3 Tough Sets Reverse Wrist […]

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Saturday Wod 2.16.19

WE ARE OPEN!!! 8a-9a-10a In Partners, Complete 2 Rounds For Time 20 Wall Climbs 60 Toes To Bar 1 Partner Works/Time After Finishing Both Rounds 400 Meter Plate Carry 45/25# (Both Partners Run and Carry)

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Friday Wod 2.15.19

NO POWER AT THE GYM. EVENING CLASSES CANCELLED 20 Minutes To Perform 5 Tough Sets Back Squat x 5 (Compare to 1/24) Level 1 21-15-9 Reps For TIme Overhead Squat 115/75# Perform 11 Ring Dips After Each Set of Squats Level 2 21-15-9 Reps For TIme Overhead Squat 135/95# Perform 7 Muscle-ups After Each Set […]

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Thursday Wod 2.14.19

7 Rounds For Time 7 L-Arm KB Push Press 53/35# 7 R-Arm KB Push Press 53/35# 15 Box Jump Overs 24/20″ 11 Calorie Row Optional Work 3 Tough Sets Single Leg DB Romanian Deadlift x 8-10 Between Each Set Perform Palloff Press Hold x 30 Seconds/Side

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Wednesday Wod 2.13.19

We will have the gym open for the noon and evening classes tentatively. Stay posted for updates as the day progresses. 12 Minutes To Complete 1-2-3-4-5-6-7-8-9-10 Reps of: DB Front Squat 50/35# Bar Facing Burpee With The Remaining Portion of 12 Mintes Establish a 1 Rep Max Clean

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