WOD - Sun, Dec 10IntentSunday FundaySPECIFIC WARMUP Coaches choice RoxanneAMRAPs SUCK (AMRAP - Rounds and Reps)15 Min AMRAP30 Air squats20 KB Swings Blu/Grn Yel/Purp10 Push upsRest 3 Minutes 15 Min…
coachDecember 9, 2023
WOD WOD, April 25, 2022
MondayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Crunches :10…
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WOD - Sat, Dec 9IntentPartner workout Saturday! Each movement can be broken up however the team desires but each movement must be completed before advancing to the next! Warm Up…
coachDecember 8, 2023
WOD - Fri, Dec 8IntentStrength day to increase our front squat! After a thorough week of training the legs can feel heavy, adjust the load to make the sets as…
coachDecember 7, 2023
WOD - Thu, Dec 7IntentToday we go heavy in a different way, establishing a 10rm deadlift. Pulling with strength and power is one thing, but what about adding endurance to…
coachDecember 6, 2023
WOD - Wed, Dec 6Warm upToday we focus on the upper body as a primary means of development after yesterday's lower body onslaught. Gain strength on the strict press by…
coachDecember 5, 2023
WOD - Tue, Dec 5IntentToday we are working on one of the unmentionables. This is what we categorize as folks least favorites, yes we need them. Pistols appear in both…
coachDecember 4, 2023
WOD - Mon, Dec 4IntentToday we are going heavy for the gains and improvements in our clean and jerk. The complex today demands 2 split jerks, this is going to…
coachDecember 3, 2023
WOD - Sun, Dec 3Metcon (Time)RX40-30-20-10-20-30-40Bike CalsRow Cals Long grinder, reduce calorie count if needed for this wod. Scaled: 35-25-15-10-15-25-35
coachDecember 2, 2023