core

/core

February 2020

Friday 02.14.2020

2020-02-11T18:32:27+00:00February 13th, 2020|

Valentine's Day WOD ❤️ Bring your Boo! Partner or solo (whichever you prefer): Rx For time: (split work however you want; you go, I go style) 2000m row 50 thrusters, 95/65 50 bar facing burpees 1000m row 30 thrusters 30 bar facing burpees 500m row 20 thrusters 20 bar facing burpees Beginner For time: (split [...]

Wednesday 02.12.2020

2020-02-12T17:54:22+00:00February 11th, 2020|

Conditioning: Rx For time: 21-15-9 reps of: dbl kb cleans, 53/35 dbl kb push press rest 3 min, 9-15-21 reps of: dbl kb thrusters dbl kb facing burpees Intermediate For time: 15-12-9 reps of: dbl kb cleans dbl kb push press rest 3 min, 9-12-15 reps of: dbl kb thrusters dbl kb facing burpees Beginner [...]

Thursday 02.06.2020

2020-02-06T18:23:57+00:00February 5th, 2020|

Conditioning: Rx 3 rounds; 1 min stations for total reps: (30sec rest after each station) ghd sit-ups cal row cal ski cal bike burpee box jump-overs, 24/20 Intermediate 2 rounds; 1 min stations for total reps: (30sec rest after each station) ghd sit-ups/ abmat sit-ups cal row cal ski cal bike burpee box jump-overs Beginner [...]

January 2020

Friday 01.31.2020

2020-01-31T17:11:35+00:00January 30th, 2020|

Conditioning: Rx EMOM: 20 double unders 2 rounds for time of: 30 front squats, 135/95 30 floor presses Intermediate EMOM: 10 du or 30 singles 2 rounds for time of: 30 front squats 30 floor presses Beginner EMOM: 15 singles 1 round for time of: 30 front squats 30 floor presses Post times to the [...]

Thursday 01.30.2020

2020-01-30T18:27:45+00:00January 29th, 2020|

Strength: work up to a heavy power snatch + overhead squat (without moving your feet) Conditioning: Rx 10-8-6-4-2 reps of: ring muscle-ups squat snatches, 155/105 Intermediate 10-8-6-4-2 reps of: chest 2 bar pull-ups squat snatches Beginner 10-8-6-4-2 reps of: pull-ups snatches Post loads and times to the whiteboard.

Wednesday 01.29.2020

2020-01-31T02:32:27+00:00January 28th, 2020|

Conditioning: Rx For time: 25 burpees then, 5 rounds of: 10 db box step overs, 24/20 10 db deadlifts, 50/35 10 db shoulder 2 overhead Intermediate For time: 25 burpees then, 3 rounds of: 10 db box step overs 10 db deadlifts 10 db shoulder 2 overhead Beginner For time: 15 burpees then, 3 rounds [...]

Thursday 01.23.2020

2020-01-23T18:14:39+00:00January 22nd, 2020|

Conditioning: (No Singles) Rx Amrap in 15 min of: 10 squat cleans, 115/85 10 handstand push-ups Intermediate Amrap in 15 min of: 8 squat cleans 8 scaled hspu Beginner Amrap in 12 min of: 6 squat cleans 8 push-ups w/ hand release Mutant Amrap in 15 min of: 10 squat cleans, 155/105 10 strict handstand [...]

Tuesday 01.21.2020

2020-01-21T17:59:45+00:00January 20th, 2020|

Member Appreciation WOD Strength: deadlift 3x3 @90% Conditioning: Rx Amrap in 15 min of: 15 your choice* 15 deadlifts, 225/155 15 box jumps, 24/20 *Choice Bank pull-ups toes 2 bar knees 2 elbows ghd sit-ups cal bike Intermediate Amrap in 15 min of: 12 your choice* 12 deadlifts 12 box jumps Beginner Amarp in 12 [...]

Thursday 01.16.2020

2020-01-17T05:17:48+00:00January 15th, 2020|

Strength: work up to a heavy hang snatch Conditioning: (No Singles) Rx Amrap in 15 min of: 53 double unders* 8 snatches, 135/95 *sub 120 su Intermediate Amrap in 15 min of: 53 singles/20 doubles 8 snatches Beginner Amrap in 15 min of: 35 singles 6 snatches Post loads and rounds plus extra reps to [...]

Monday 01.13.2020

2020-01-22T17:53:49+00:00January 12th, 2020|

Strength: work up to a heavy hang clean Conditioning: Rx 5 rounds for time of: 15 hang squat cleans, 95/65 10 burpees Intermediate 3 rounds for time of: 15 hang squat cleans 10 burpees Beginner 3 rounds for time of: 10 hang squat cleans 5 burpees Mutant 5 rounds for time of: 15 hang squat [...]