21/11/30

Dynamic Warm Up- Mobility Prepare for: A WOD: RX From 0:00-5:00 EMOM 5: 5 Thrusters (75/55#) From 5:00-10:00 EMOM 5: 5 Thrusters (95/65#) From 10:00-15:00 EMOM 5: 5 Thrusters (115/75#) – Continue adding 20 / 10# every 5:00 for as long as you are able INTERMEDIATE From 0:00-5:00 EMOM 5: 5 Thrusters (75/55#) From 5:00-10:00 […]

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Monday 21/11/29

Dynamic Warm Up- Mobility Prepare for: A. Strength:  5 Minute EMOM: 7 Unbroken Deadlifts B.WOD: 27 Min E3MOM 9 Sets for Load:  RX For Time: 21 Deadlifts (225/155#) 400m Run 15 Deadlifts 400m Run 12 Deadlifts 400m Run 9 Deadlifts 400m Run INTERMEDIATE 21 Deadlifts (155/105#) 400m Run 15 Deadlifts 400m Run 12 Deadlifts 400m […]

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Wednesday 21/11/24

Thanksgiving Day Turkey Burner Class Hours are: 0700 & 0900  Friday 26 November Class Hours are: 0730 & 0900   Dynamic Warm Up- Mobility Prepare for: A.WOD: 27 Min E3MOM 9 Sets for Load:  RX 9 Sets for Load: E3MOM Overhead Squats 3-2-2-2-1-1-1-1-1 10x DB 1 Arm Sit-Ups (5 ea arm) INTERMEDIATE 9 Sets for […]

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Friday 21/11/19

Dynamic Warm Up- Mobility Prepare for: A. Strength: Snatch 2 Sets x 5 Snatches (light weight) 2 Sets x 3 Snatches (moderate weight) Build to a Heavy 1-Rep Snatch WOD: RX 10 Rounds For Time: 1 Power Snatch (185/125 lb) 3 Overhead Squats Intermediate: 10 Rounds For Time: 1 Power Snatch (135/95 lb) 3 Overhead […]

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Thursday 21/11/18

Dynamic Warm Up- Mobility Prepare for: A.WOD: “Jerry” RX For Time: 1 Mile Run 2000/1600m Row 1 Mile Run Intermediate: For Time: 1000m Run 1500/1200m Row 1000m Run Beginner: For Time: 1000m Run 1000/800m Row 1000m Run B. Cool Down: Rest, stretch, and recover.  

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Wednesday 21/11/17

Dynamic Warm Up- Mobility Prepare for: A. Skill Primer 10 Minute of:: ODD Minute 2x Hang Power Cleans EVEN Minute 3x Weighted Strict Pull-ups B. WOD: RX 21-18-15-12-9-6-3 reps for time: Pull-ups Hang power cleans (95/65 lb) INTERMEDIATE 14-12-10-8-6-4-2 reps for time: Pull-ups Hang power cleans (95/65 lb) BEGINNER 21-18-15-12-9-6-3 reps for time: Jumping pull-ups […]

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Tuesday 21/11/16

Dynamic Warm Up- Mobility Prepare for: A. Strength: 20 Minute E2MOM 10 x 1 – Strict Press B. WOD: 10 Minute E2MOM 5 Sets of: 12 Archer Ring Push-ups 12 Archer Ring Rows 7/5 Cal Echo Bike Sprint C. Cool Down: 2 Sets of: 1:00 Banded Hamstring Stretch / Side 1:00 Couch Stretch / Side”

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Monday 21/11/15

Dynamic Warm Up- Mobility Prepare for: A. Strength: 12 Minute E2MOM 6×3 – Front Squat B. WOD: RX AMRAP 20: 20 Medicine Ball Cleans (20/14 lb) 60 Double Unders INTERMEDIATE AMRAP 20: 20 Medicine Ball Cleans (20/14 lb) 1:30 Double Unders BEGINNER AMRAP 20: 20 Medicine Ball Cleans (10/6 lb) 60 Single Unders C. Cool […]

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Wednesday 21/11/10

Dynamic Warm Up- Mobility Prepare for: A. Strength: 15 Minute E3MOM 5×5 – Back Squat B. Finisher For Time: 3:00 L-Sit – Every time you break perform 12 barbell bent over rows C. Cool Down: 2 Sets of: 1:00 Banded Hamstring Stretch / Side 1:00 Couch Stretch / Side”

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Tuesday 21/11/09

Dynamic Warm Up- Mobility Prepare for: A. Strength: 10 E2MOM 7 Sets For Load: 2 Shoulder Presses B. WOD: RX: 5 Rounds For Time: 50-ft. Handstand Walk 150-ft. DB Front Rack Carry (50/35#) 200m Backward Run Intermediate: 5 Rounds For Time: :30 Handstand Walk Attempts 150-ft. DB Front Rack Carry (50/35#) 200m Backward Run Beginner: […]

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