WOD 4/11/19
"Cardio Much?" 2k Row 5min Rest 50 Cal Bike 3min Rest 500m Ski -FT- ...
"Cardio Much?" 2k Row 5min Rest 50 Cal Bike 3min Rest 500m Ski -FT- ...
Strength: 3x5 Tempo FSQ :03 down-:03 hold-:03 up (max of 20min) WOD-"Light as a Feather" 15 OHS (45/35) 30 Step Ups (45/30)(24/20) 400m Run 3RFT *empty barbell for OHS ...
WOD- "Spring Swolestice" OTM Min1-5: 5 Tempo Bench (:02-:o1-:02) Min6-10: 5 Strict Pause Pull Ups (:02 pause chin over bar) Min11-14: 14 DBL KB Wipers Min 15-18:12/10 Cal Ski Min19-22:100’ DBL KB FR Walk Min 23-30:5 burpees+100m Run ...
Strength: 3x5 Tempo BSQ :03 down-:03 hold-:03 up (max of 20min) WOD "Heavy Hearted" 20 Wall Ball (30/20) 50’ Dball bear hug carry 10 Bike Cal 200m Run 1min Rest 5Rds -25min Cap- ...
Saturday WOD "Christine's Cousin" Team Relay Format 500m Row 12 DBL KB Swings (53/35) 21 Box Jumps (20" for all) 18min AMRAP ...
WOD "Slow Exhaustion" 5 Strict Pause Pull Ups (:02 chin over bar) 10 Pause Ring Push Ups (:03 Top pause) 200m Run 50m Walk 22min AMRAP ...
Strength 5x3 Tempo Front Squat (:03 Descent, :00 bottom, :00 Stand) WOD "Country Strong" OTM-Alternating 16mins 50' Farmer Handles Walk 50' Odd Object Carry *Both Heavy As Possible ...
WOD "What's R-U-N?" 100m Run 3 Strict HSPUs 5 DBL DB HPCL (50/35) 7RFT ...
Strength: OTM-10min 2 DL @60-70% WOD "Controlled Intensity" 7 Calorie Bike 50' DBL KB Front Rack Lunge (53/35) 50' DBL KB Front Rack Walk 1:00 Rest 5RFT ...
Skill: MU Review WOD "Boot Camp" 3 Ring Muscle Ups 10 Push Ups 20 Air Squats 20min AMRAP ...
Due to COVID-19 we are currently holding capped classes. Classes are capped at 15 members per class. This will be our practice until further notice.You’ll need to sign up through Zen Planner which you can do by clicking RIGHT HERE. No Shows are charged $10. You can also go to our Member Area page
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