Blog

A.  “Helen” Three Rounds for Time: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull Ups L3:(45/25) L2:(35/25) (Band Assisted Pull-Ups) L1:(35/25 Russian Swings)(Ring Rows) 16:00 Minute Time Cap B.  Accessory Work: Three Rounds of: 200 Meter Light Jog 15 Banded Pull Downs (DEMO) 30 Dumbbell Bench Press, Neutral (light)... read more →

A.  Max Load in Complex of: 3 Deadlifts 2 Power Cleans 1 Squat Clean *All done without removing hands from the bar *Build to a max over the course of 6-8 sets. Rest 2:00 between sets. B.  “Adrenaline” As Many Rounds as Possible in Eight Minutes of ascending reps: 2 Burpee... read more →

A. "Roundabout" For Total Time: 21 Shoulder to Overhead (135/95) 800 meter Run Rest 2:00 minutes 15 Shoulder to Overhead (155/105) 600 meter Run Rest 2:00 minutes 9 Shoulder to Overhead (185/115) 400 meter Run Rx+:(135, 95) (185, 115) (205, 125) L3: (115, 75) (155, 105) (165, 105) L2: (95,... read more →

A. Deadlift 1-1-1-1-1 B. “Abs of Steel” For Time: Buy In: 50 Toes to Bar Then, *50 Front Rack Walking Lunges (115/75) Every time you drop the bar complete 10 Bar Facing Burpees [12:00 Minute Time Cap] Rx+:(135/95) L3:(95/65) L2:(Knee Lifts)(75/55) L1:(Abnormal Sit-Ups)(Light Walking Dumbbell Lunges)(Regular Burpees) C. Assault Bike... read more →

A. In teams of 2 or 3: Three Rounds of: 1,000 meter Row 40 Wallballs (20/14) 30 Box Jump Overs (24/20) 20 Power Snatch (95/65) 10 Overhead Squats (95/65) Rx+:(115/75) L3:(75/55) L2:(14/10)(20/15)(65/35) L1:(10/8)(20/15 Step Ups)(Empty Barbell) *30 Minute Time Cap B. Assault Bike Challenge 30 Calories for Time

A.  Strict Pull Ups 5x8 Russian Twists 5x20 *Superset B.  Three Rounds for Time: 15 Kettlebell Sumo Deadlift High Pull  (70/53) 20 meter Bear Crawl 400 meter Run 20 meter Broad Jump C. Assault Bike Challenge 30 Calories for Time D. Sign up for Dr. Kristin's Sports Chiropractic care at... read more →

A.Bench Press 1-1-1-1-1 B.  Four Rounds for Time: 12 Unbroken Thrusters (95/65) 50 Double Unders [13:00 Minute Time Cap] C.  Barbell Club Meets at 6:30pm Hang Power Clean 4x3 Press From Split 5x4 Hang Snatch High Pull 5x3 Ring Dips 4x8 Planks 4x :30 Seconds  

A. Partner WOD [30 Minute Time Cap] Three Rounds 20 Toes to Bar 20 Burpees 20 Power Cleans (115/80) 120/85 Calorie Rows Two Rounds 20 Toes to Bar 20 Burpees 20 Power Cleans (135/95) 120/85 Calorie Rows One Round 20 Toes to Bar 20 Burpees 20 Power Cleans (155/105) 120/85... read more →

A. Back Squat 5-5-5-5-5 B. As Many Rounds as Possible in Fifteen Minutes 10 Push Ups 15 Air Squats 20 Kettlebell Swings *100m DBL KB Farmer Carry Every 3min including 0 C. Assault Bike Challenge 30 Calories for Time