WOD 122717 WEDNESDAY
“Nate” Rx 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70# SCALED AMRAP 20 2 JUMPING C2B 4 PIKE PUSH UP 8 KB SWING In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. To learn more about Nate click here
WOD 122617 TUESDAY
STRENGTH WEEK #8 DAY 1 BACK SQUAT 5 X 3 @ 78% 10 X 2 @ 85% HANG MUSCLE SNATCH BUILD TO HEAVY DOUBLE DAY 2 SNATCH 4 X 2 @ 75% 4 X 2 @ 80% 2 X 1 @ 82% 2 X 1 @ 85% NOT TOUCH AND GO SNATCH BALANCE 4 X […]
122517 Monday
Closed Merry Christmas!! *normal schedule will resume on Tuesday 12/26*
WOD 122417 SUNDAY
One workout at 9:00am “12 Days of Liftmas” Rx 1 Power Clean + Jerk (155/115) 2 Bar Muscle Up 3 Front Squat 4 Toe To Bar 5 Ring Dip 6 Box Jump 7 Pull-Ups 8 Deadlifts 9 KB Swing (53/35) 10 Sit Ups 11 Burpees 12 OH Lunges Fitness 1 Power Clean + Jerk (95/65) […]
WOD 12/23/17 SATURDAY
Athlete of the month workout “Sarah” 20 minute partner AMRAP 1 partner starts on the rower Other partner does one round of: 21 KB deadlifts 15 KB goblet squats 9 KB swings Rx 1.5/1 pood When partner 2 finishes the round, the partners switch Score is rounds and reps; and meters rowed