Gym

/Gym

February 2020

Tuesday 02.18.2020

2020-02-14T03:39:04+00:00February 17th, 2020|

Skill: pull-up/Chest 2 bar pull-up Conditioning: Rx For time: 15-12-9 devil presses, 50/35 60 double unders Intermediate For time: 12-9-6 devil presses 20 du or 60  singles Beginner 9-6-3 devil presses 35 singles Mutant 21-15-9 devil presses, 50/35 60 double unders Post times to the whiteboard.

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 [...]

Thursday 02.13.2020

2020-02-13T18:15:52+00:00February 12th, 2020|

Tomorrow is our Valentine's Day WOD. Bring your boo to workout with you. If they aren't a member, they can still come. Drag them out to workout with you! Strength: work up to a heavy complex of 3 snatches + overhead squat Conditioning: Rx Amrap in 18 min of: 5 bar muscle-ups 8 power cleans, [...]

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 [...]

Monday 02.10.2020

2020-02-12T02:33:11+00:00February 9th, 2020|

Strength: work up to a heavy complex of 3 squat cleans + jerk Conditioning: Rx tabata reverse air squats (total reps) then, for time: 50 kb split snatches, 53/35 Intermediate tabata air squats then, for time: 30 kb split snatches Beginner tabata air squats then, 20 kb split snatches Post loads, total reps and times [...]

Friday 02.07.2020

2020-02-07T18:51:07+00:00February 6th, 2020|

Conditioning: Rx 5 rounds for time of: 20 back squats, 135/95 10 barbell floor presses 5 touch and go clean & jerks Intermediate 3 rounds for time of: 20 back squats 10 barbell floor presses 5 clean & jerks Beginner 2 rounds for time of: 12 back squats 10 barbell floor presses 5 clean & [...]

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 [...]

Tuesday 02.04.2020

2020-01-30T02:36:49+00:00February 3rd, 2020|

Strength: work up to a 1rm deadlift Conditioning: Rx 21-18-15-12 reps for time of: overhead squats, 95/65 chest 2 bar pull-ups Intermediate 21-18-15-12 reps for time of: overhead squats pull-ups Beginner 15-12-9 reps for time of: overhead squats pull-ups Mutant 21-18-15-12 reps for time of: overhead squats, 115/85 chest 2 bar pull-ups Post loads and [...]

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.