October 22, 2018 WOD
2 rounds for time of: 50 SDHP @75/55 25 handstand push-ups Intermediate and beginner scaling: 2 rounds for time of: 50 SDHP @65/45-lb. 25 hand-release push-ups
Author: Clayton
October 20, 2018 Hero WOD
Dork 6 rounds for time of: 60 double-unders 30 kettlebell swings 15 burpees Men: 1.5-pood kettlebell Women: 1-pood kettlebell Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Read More …
October 19, 2018 WOD
10-9-8-7-6-5-4-3-2-1 reps for time of: Bar muscle-ups Squat snatches Men: 95 lb. Women: 65 lb. Scaled Option 10-9-8-7-6-5-4-3-2-1 reps for time of: Pull-ups Squat snatches Men: 65 lb. Women: 45 lb. If you struggle with pull-ups, use assistance. For the Read More …
October 18, 2018 WOD
Run 5k Compare to June 1st, 2018 Scaling Newer athletes should reduce the distance in order to finish in under 25 minutes. Intermediate athletes can perform this as Rx’d, just at a slower pace. Beginner Option Run 3,000 meters
October 17, 2018 WOD
5 rounds for time of: 50 double-unders 50-ft. single-arm overhead lunge Men: 50-lb. dumbbell Women: 35-lb. dumbbell Scaled Option 5 rounds for time of: 50 single-unders 50-ft. single-arm overhead lunge Men: 35-lb. dumbbell Women: 20-lb. dumbbell Choose a dumbbell with Read More …
October 16, 2018 WOD
21-15-9 reps for time of: Pull-ups Deadlifts Men: 225 lb. Women: 155 lb. Scaled Option 21-15-9 reps for time of: Jumping pull-ups Deadlifts Men: 135 lb. Women: 95 lb. This workout is quick. Reduce the loading further if each round Read More …
October 15, 2018 WOD
Complete as many reps as possible in 7 minutes following this pattern: 20 squat cleans, 135 / 95 lb. 20 squat cleans, 185 / 125 lb. 20 squat cleans, 225 / 155 lb. Scaled Option Complete as many reps as Read More …
October 13, 2018
Olympic weightlifting seminar from 8am to 11:30am. All regular classes are cancelled.
October 12, 2018 WOD
Complete as many reps as possible in 7 minutes of: Bar-facing burpees Scaling All athletes can complete this workout as prescribed. Newer athletes can complete the scaled version, which allows for stepping down and up from the floor, as well Read More …
October 11, 2018 WOD
10 rounds for time of: 10 back squats 100-m sprint Rest 30 seconds. Men: 135 lb. Women: 95 lb. Scaling Each round of this workout is a sprint. Reduce the load on the squat so you can complete each set Read More …