WOD - Sun, Jan 7Metcon (Time)3 rounds for time15/10 cal echo bike 15 DB Bench Press (athlete choice)15 Ring Row 5:00 REST5 rounds for time9 cal ski9 DB Bench (athlete…
coachJanuary 6, 2024
WOD WOD, April 8, 2022
FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 BP Russian…
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WOD - Sat, Jan 6IntentYou go 1 full round, then your partner goes 1 full round. If you need to select 2 different loads, 1 for the each of you,…
coachJanuary 5, 2024
WOD - Fri, Jan 5IntentOur strength work today is an upper body pull and weighted core work. If you cannot add load to your body for chin ups, that’s ok!…
coachJanuary 4, 2024
WOD - Thu, Jan 4IntentToday as a strength piece we work through a lower body complex that is great for unilateral stability, single leg balance, and lower body stamina. The…
coachJanuary 3, 2024
WOD - Wed, Jan 3IntentSimple and effective and needed when it comes to fitness and overall body composition change. One of our biggest limiters in large group class settings is…
coachJanuary 2, 2024
WOD - Tue, Jan 2IntentThrough this 45 day cycle we will do many “supersets” in a given time domain. You will be responsible for 2 tasks in the same working…
coachJanuary 1, 2024
WOD - Mon, Jan 1 RISE45 Our focus for this Rise45 is simple–get you results. This challenge will have an emphasis on 7 principles that, when applied properly for the long term,…
coachDecember 31, 2023
WOD - Sat, Dec 30 GET READY TO THROWDOWN Saturday December 30th. 8am-12pm. 3 workouts. 10$ cash entry per athlete the day of the competition. There will be a prizes. Sign up your name…
coachDecember 29, 2023