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Category

WOD

Wednesday

15.2: Repeating 3 min AMRAP 0-3min: Rx: 2 rounds of 10 OHS (95/65), 10 CTB pullup scaled: 2 rounds of 6 OHS (65/45), 6 chin...
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Tuesday

Team workout: In teams of 3, with only one teammate per station, complete as many rounds and reps as possible in 20 minutes of: Station...
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Monday

Test Day 1: 13.4: AMRAP 7 min: 3 clean and jerk 3 toes-bar 6 clean and jerk 6 toes-bar 9 clean and jerk 9 toes-bar...
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Saturday and Sunday

Saturday: 9-11a: Open gym. 11a-12:15p: FREE community workout 12:30-130p: Paleo challenge information meeting Sunday: Closed

Friday

For time: Row 1000 Meters 30 Strict Pull-Ups Run 800 Meters

Thursday

A. 3 sets of: Bench Press x 2.2.2.2 (rest 10 seconds between doubles) Push-Ups x 10-15 reps Rest 2-3 min between sets B. In teams...
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Wednesday

4 sets, not for time: Back Squat x 8 reps @ 40,50,60,70% Strict Pull-Ups x 8 reps (add weight if you can easily achieve 8...
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Tuesday

A. Four sets of: Romanian Deadlift x 8 reps each leg L-Sit x 60 seconds (if you cannot hold for 60 seconds unbroken, accumulate the...
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Monday

A. Three sets of: Bulgarian Split Squat x 8 reps each leg Bent-Over Barbell Row x 8 reps B. Complete as many rounds and reps...
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