Greatness From Small Beginnings
Tabata push jerk Rest 3 minutes Tabata chest-to-bar pull-up Rest 3 minutes Tabata push-up Rest 3 minutes Tabata hang power snatch The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Men: 95 Read More …
With a partner 19 minute AMRAP 11 reverse lunges @50/35lb dumbbells 11 partner airballs over rig 11 synchronized dumbbell snatch @50/35 3 minute rest 18 minute AMRAP 11 dumbbell burpees @50/35 11 medball sit-ups 11 synchronized dumbbell s2oh
“Daniel” For time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree Read More …
Back squat 1-1-1-1-1-1-1 reps
4 rounds for time of: 20 squat cleans 20 “double down” burpees* Men: 115 lb. Women: 75 lb. *Add an extra push-up Scaling This workout calls for a sustainable pace. Reduce the reps and loading on the squat clean so Read More …
3 rounds of: 2 minutes of rope climbs 2 minutes of Turkish get-ups Rest 2 minutes Men: 15-ft. rope, 50-lb. dumbbell Women: 15-ft. rope, 35-lb. dumbbell Scaling Modify the rope climb to ensure multiple reps each round. Intermediate athletes can Read More …
3 rounds for time of: 800m. run 50 sumo deadlift high pulls 25 pull-ups Men: 75-lb. SDHP Women: 55-lb. SDHP Scaling Reduce the reps and loading so you can keep moving throughout all 3 rounds. Anticipate a few short breaks Read More …
For time: 3-minute handstand hold 100 squats 50-meter handstand walk 100 squats 30 handstand push-ups Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.
2018 Holiday Schedule: 11/12 Veterans Day (observed): classes at 8am and 5pm 11/22 Thanksgiving: Closed 11/23 Black Friday: classes at 8am and 9am 12/24 Christmas Eve: Class at 8am (12 days of Christmas WOD!) 12/25 Christmas Day: Closed 12/31 New Read More …
“Santora” Three rounds for reps of: 155 pound Squat cleans, 1 minute 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute 245 pound Deadlifts, 1 minute Burpees, 1 minute 155 pound Jerks, 1 minute Rest 1 Read More …