October 2, 2019 WOD
Deadlift 15-12-9-6-3 reps Finisher: 10 minutes to accumulate max time in L-hang Compare to July 16, 2019
October 1, 2019 WOD
1-2-3-4-5-6-7-8-9-10 Dumbbell Front squat Burpee box jump over 1 Minute AMRAP Rest 2 minutes 2 Minute AMRAP Rest 3 minutes 3 Minute AMRAP Rest 4 minutes Finally, For Time. Men: 50lb. Dumbbells, 24″ box Women: 35lb. Dumbbells, 20″ box
September 30, 2019 WOD
12 Minute AMRAP: 6 Devil presses 18 Wall balls 50 Double unders Men: 50lb. dumbbells, 20lb. ball to 10′ Women: 35lb. DBs, 14lb. ball to 9′
November 16, 2019 Snow Schedule
Due to road conditions, the 5am and 6am classes are cancelled. Sorry for any inconvenience this may cause!
September 28, 2019 Hero WOD & Strength
“Bolyard” 6 rounds for time: 13 deadlifts @255/165 42 double unders 2 rope climbs to 15′ “CSM Bolyard had served in the Army for 24 years and through 13 deployments. He was awarded 6 bronze stars, two for valor in Read More …
September 27, 2019 WOD
3 rounds for time of: 25 dumbbell shoulder to overhead 50 double-unders 25 weighted step-ups 50 double-unders Men: 50-lb. dumbbells, 24-in. box Women: 35-lb. dumbbells, 20-in. box
September 26, 2019 Make-up/ACFT Prep/Strength
Strength: Snatch balance: 5 sets of 3 at light to moderate weight Snatch lift off + snatch* (complex) 2 reps at 60%, 2 reps at 70%, 3 at 80% Front squat 5 reps at 65% of your 3RM, 5 reps Read More …
September 25, 2019 WOD
Back squat 15-12-9-6-3 reps Compare to July 10, 2019
September 24, 2019 WOD
EMOM until failure 5 pull-ups + 2 wall ball Add 2 wall balls every minute on the minute until athlete can no longer complete wall balls within the minute. Score is rounds completed plus total reps (pull-ups + wall balls) Read More …
September 23, 2019 WOD
For time: 40-30-20-10 Kettlebell swings Kettlebell OH walking lunge Men: 53lb. kettlebell Women: 35lb. kettlebell For the lunges, KB can be held OH in either hand