Main – WOD – (Be)tter View Public Whiteboard 2k Row (Time) Max Effort 2k Row Fitness EMOM for 10 Minutes ODD: 10 Hollow Rocks Even: 10 Superman Sport EMOM for 10 Minutes ODD: Free Standing Handstand hold Even: 10 Pistols 25 Days of Christmas 21-15-9 Deadlifts (135/95) Hand Release Push-upsRead More
Main – WOD – (Be)tter WOD WOW 13.1 (Clean and Jerk) (AMRAP – Reps) Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 Clean and Jerks (95/65) 30 Burpees 30 Clean and Jerks (135/95) 20 Burpees 30 Clean and Jerks (185/125) 10 burpees (225/155) as many...Read More
Main – WOD – (Be)tter View Public Whiteboard WOD Isabel (Time) For Time: 30 Snatches, 135# / 95# Sport 10 Unbroken Chest to Bar Pull-Ups (AMRAP – Rounds) Perform 10 UB Chest to Bar Pull-Ups as many times as possible in 10 minutes. You must come off the bar between sets. If you do not...Read More
WOD "Isabel" For Time: 30 Snatches (135/95) Fitness 10 minute EMOM: Pull-up work Sport 10 minute AMRAP 10 unbroken Chest to Bar pull-ups 25 Days of Christmas 2 minute AMRAP 10 Front Squats (45/35) 10 Push Press (45/35) Read More
WOD 12 minute AMRAP: 150 Wall Balls (20/14) 90 Double Unders 30 Muscle ups Fitness 7 minute EMOM: 2 Back Squats @80% 1RM Sport Snatch Ladder 7 minute EMOM: Power Snatch + Squat Snatch + OHS (Optional Work) Clean and Jerk Complex Work up to a heavy set of: 3 Position Clean + Jerks Position 1 =...Read More
The Hopper is back for this Sunday! The WOD will be constructed by randomly picking movements from the hopper. Your coach will then put together the workout. Each class will have a different WOD. Come join Coach Dave this Sunday and see what the Hopper has in store for you! Read More
Sport and Fitness WOD For time: Teams of 3: One athlete works at a time: Row 1500m (switch every 250m) 75 Hang Power Snatches (75/55) 75 Thrusters (75/55) 75 Hang Power Snatches (75/55) Row 1500m (switch every 250m) Read More
WOD 10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlift (255/175) Burpee Box Jump (24/20) 15 minute time cap Fitness 5 minute EMOM 50 Single Unders Sport 5 minute AMRAP: 30 unbroken Double Unders 25 Days of Christmas Max Effort Pull-up bar hang *Both hands must be on the pull-up bar. As soon as one...Read More
WOD "HAIYAN" For time: 30 Front Squats (155/105) then, 9-6-3 reps of: Push Jerk (155/105) Bar Muscle ups Fitness EMOM for 12 minutes 2 Clean and Jerks @ 70% 1RM Sport EMOM for 12 minutes First 3 minutes: 4 Clean and Jerks, Heavy as possible Second 3 minutes: 6 Clean and Jerks, Heavy Third...Read More
