9am and 4pm classes only today. Happy New Years! WOD “Angie” 100 Pullups 100 Pushups 100 Situps 100 Squats Endurance WOD HEAD FOR THE HILLS Bike and Run – WU 10 minutes then Find a hill that takes at least 45-75 seconds to climb – 8 x the hill, recovery is jogging/riding down or if ...…
WOD Deadlift %85 of 1RM, 1 set of max reps Then: 3 Rounds for time: 15 Box Jumps 6 Dumbbell Get-ups (40/20) May be partitioned however you want. Endurance WOD Swim, Bike, Run, C2 SC: 25 Min LC:50 Min U. 70 Min Hold Steady Tempo Pace For Your Distance…
Bare with us, while we make some tweeks to the website over the next couple of days. We are trying to improve our processes and whatnot. Thank you for your patience and hard work! WOD AMRAP in 20 minutes: 7 Pullups 12 Pushups 7 Power Snatch (75/45) Endurance WOD Rest…
WOD 3 Rounds for time: 150 Jump Rope Skips 10 Dumbbell Squat Clean-Thrusters 40/20 Endurance WOD Choose ONE of the Following Sports: Swim, Bike, Run, C2 2×5 min intervals w/2min recovery between intervals Next interval scheme starts after the 2min recovery 5x1min Intervals w/30sec recovery between intervals Hold maximal distance possible on each of the set ...…
WOD Back Squat 5-5-5-5-5 Post loads to comments. Endurance WOD Tabata Chose ONE of The Following Sports: 20:10 x 8 rounds, 20 seconds on 10 seconds off 8x’s, all out efforts! Swim: Use pool or open water Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of ...…
Workout at 5pm only today. WOD TBD Endurance WOD TT day For all sports – 20 min effort – after warm up – cover as much distance as possible in the 20 minutes. Remember if you are doing C2, the goal is not blow out in the first 1000 meters. Build and at minute 10, ...…
Holiday Schedule: Thursday – normal hours, Friday – 5pm only, Saturday – Closed WOD For time: 30-20-10 Dumbbell Ground to Overhead, 1 Arm alternating 40/25 Situps Post times to comments. Endurance WOD Swim: 10 x 30sec Sprints all out efforts using paddles and buoy… 2 min recovery between sprints. Bike: 10x 30sec Hill Sprints, all ...…