113019 November 29, 2019 4 Comments WOD: “turkey burn” 28:00 amrap: 400 meter run 11 burpee box jump over 28 pull ups 19 ab mat sit ups Read More
112719 November 26, 2019 2 Comments HALF DAY – gym closes at 1:00pm SKILL: 5 x 200 meter run sprint WOD: for time: 21 toes to bar 21 push ups 9 Read More
112619 November 25, 2019 1 Comment SKILL: every :90 for 9:00: 1 push press + 1 push jerk + 1 split jerk WOD: 15:00 amrap: 10/8 calorie row max effort handstand Read More
112519 November 25, 2019 1 Comment SKILL: 4 sets: 10 dumbbell floor press 8/8 dumbbell chainsaw row WOD: every 4:00 for 16:00 complete: 4 back squat 16 burpees to plate Read More
112319 November 22, 2019 4 Comments SKILL: 12:00 to build: 3 rep max hang power clean WOD: 12:00 amrap: 15 burpees 12 deaflifts 9 hang power cleans 6 push jerks Read More
112119 November 20, 2019 4 Comments WOD: 20:00 emom: m1: 30-50 double unders m2: 15-25 ab mat sit ups m3: max calorie bike m4: rest SKILL: 4 sets: 10 dual kettlebell Read More
112019 November 20, 2019 No Comments WOD: “marconi” *teams of 2 2382 meter row -then- 20 alternating rounds of 11 toes to bar 20 air squats 16 kettlebell swings Read More
111919 November 18, 2019 4 Comments SKILL: 3 x 10 touch and go power cleans WOD: 18:00 amrap: 20 alternating hang dumbbell snatches 15/12 calorie bike 20 single dumbbell alternating step Read More
