WOD
Saturday 190316
Take 15 minutes to establish a heavy overhead squat
Then, for time:
21-15-9 Reps of overhead squat @ 60-65% of today's heaviest
7-5-3 rope climbs
Post...
Friday 190315
For total time:
3 rounds of:
10 Snatches 95#(65#)
12 Bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 Bar muscle-ups
12 Bar-facing burpees
*12:00 Minute time cap
Post to BTWB
Thursday 190314
3 Rounds for time:
40 Ab-mat sit-ups
20 DB bench press, 40#(25#)
20 DB Box step up, 40#(25#) to 24"(20")
Post times to comments and BTWB
Snowmageddon came and...
Wednesday 190313
Due to the weather, we will closing the gym at 4:30 PM today. All evening classes are cancelled. We will have a regular schedule...
Tuesday 190312
Every minute on the minute, alternating x 25 minutes:
1- 20(15) Calorie row
2- 3 Deadlift @ 85%
3- 15 Box jumps
4- 3 Push jerk @ 85%
5-...
Monday 190311
"Gallant"
For time:
Run 1 mile w/ a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters w/ a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters...
Sunday 190310
Back squat 10-10-5-5-3-3
Post loads to comments and BTWB
Saturday 190309
In teams of two:
400 Double unders
200 Ab-mat sit-ups
100 Hang power clean, 135#(95#)
50 Bench press, 135#(95#)
400 Double unders
*Only one person may work at a time"
Post...
Friday 190308
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box
Post times...
Thursday 190307
With a 3 minute running clock x 3 rounds:
10 Doubke KB deadlift, 32kg(24kg)
100' Double KB farmer carry, 32kg(24kg)
100' Prowler push
With remaining time as many...