5-5-5 – CompetitorWOD
Warm-up 1 Minute Bike 1 Minute Medball Squat Cleans 1 Minute Bike 1 Minute Burps 1 Minute Bike 1 Minute Good Mornings Strength 1. Back Squat 3-3-3-3 2. Push-press 2-2-2-2 WOD 1 5 Minute AMRAP 5 Deadlifts (135,95) 5 Hang Power Cleans 5 Front Squats 5 Shoulder to Overhead Rest 5 Minutes WOD 2 5 […]
All About Them BLJs – CompetitorWOD
Warm-up 5 Minute AMRAP 10 Calorie Row 5 Burpees over the Rower Gymnastics 3 Rounds for Quality 50 ft Handstand Walk 10 Pistols 10/8 Strict Handstand Push-ups Strength Overhead Squat 2-2-1-1-1 WOD 5 Rounds In 2 Minutes Complete 20 Calorie Row 5 Squat Snatches (155,105) Then AMRAP Burpee Lateral Jumps Rest 1 minute Regional- 135,95 […]
Beautiful Day for a Biathlon
Warm-up 0-200 Forward Jog 200-400-200 Backwards 200-0 Forward 10 Strict Pull-ups 10 Strict Dips Oly/Strength Clean and Jerk 3-3-2-2-2… Find a max weight for 2 reps WOD Muscle-up Biathlon 400-meter run 18 muscle-ups 400-meter run 15 muscle-ups 400-meter run 12 muscle-ups Each time the athlete breaks a set of muscle-ups they must run a 200-meter […]
Saturday 2/27 – CompetitorWOD
Competitors are generally crazy about the Opens and when we tried to have comp class previously on Saturday mornings during the Open, we have had limited participation. Therefore we are going to forgo a separate competitor class over the course of the next 5 week and will be with general class.
Open WOD 16.1
Open WOD 16.1 – TBA Friday Night Lights – TONIGHT! We hope you all can join us to kick off the 2016 Open Season at Friday Night Lights, from 4:00 – 8:00pm. Reebok will be in the house with some great raffles and prizes, along with free t-shirts for everyone who is signed up for […]
Test Your Movement – CompetitorWOD
How well do you move? Try the OHS with KBs, then light weight kb snatches, then get heavy if possible. Have trouble with this? MOBILIZE!
Wind and Skill
Warm-up 1 Minute of Mountain Climbers 1 Minute of Burps 1 MInute of Burpees 5 Minutes of Squat Therapy Strength EMOM12 Odd- 2 Squat Cleans Even-5 Strict C2B Pull-ups. Add weight if able WOD 21-15-9 Burpee Box Jump Overhead Squat (155,105) Regional- 135,95 Open- 115,80 Ca$hout 50/40 Calorie Bike 30 GHD Sit-ups
Push and Pull
Warm-up Tabata Row -7/5 Calories -15 Good Mornings -15 Strict Presses Gymnastics EMOM10 Odd- AMFAP Handstand walk (ft) Even- Rest Strength Deadlift 3-3-3-3 Push-press 3-3-3-3 WOD 3 Rounds Each for Time 30 Calorie Row 15 Strict Handstand Push-ups 30 Toes to Bar Rest 3 Minutes Open- 20 Reps of each