WOD: Thu 12.29.2022 Back Squat + Accessory Work
NEWS
- TODAY: 6:30a, 8:30a, 5:30p
- TOMORROW: 6:30a, 8:30a, 9:30a, 5:30p
WOD
7×1, building
10 Ring Rows, Rest :30
10 Leg Lifts Over DB, Rest :30
10 BB Bent Over Rows, Rest :30
10 DB Toe Reach, Rest :30
10 Strict Pull Ups, Rest :30
10 DB Russian Twists/Side, Rest :30
7×1, building
10 Ring Rows, Rest :30
10 Leg Lifts Over DB, Rest :30
10 BB Bent Over Rows, Rest :30
10 DB Toe Reach, Rest :30
5 Strict Pull Ups, Rest :30
10 DB Russian Twists/Side, Rest :30
7×1, building
7 Ring Rows, Rest :30
7 Leg Lifts Over DB, Rest :30
7 BB Bent Over Rows, Rest :30
7 DB Toe Reach, Rest :30
7 Ring Rows, Rest :30
7 DB Russian Twists/Side, Rest :30
WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to a heavy single rep or even a new 1 rep max back squat! Focus on maintaining depth, and a rigid midline. Record your heaviest successful rep.
Post Weight to Comments. Compare Scores HERE.
Hero WOD: Wed 12.28.2022 “Abbate”
NEWS
- TODAY: 6:30a, 8:30a, 9:30a, 5:30p
- TOMORROW: 6:30a, 8:30a, 5:30p
WOD
“Abbate”
1 Mile Run
21 Clean + Jerks
800 Meter Run
21 Clean + Jerks
1 Mile Run
Weight: 155/105
1 Mile Run
21 Clean + Jerks
800 Meter Run
21 Clean + Jerks
1 Mile Run
Weight: 115/75
1200 Meter Run
15 Clean + Jerks
600 Meter Run
15 Clean + Jerks
1200 Meter Run
Weight: 75/55
WOD GUIDANCE & GOALS
Hero WOD! Run the mile in 10 minutes or less, at a moderate pace. Do the clean and jerks as single reps for all 21! If you were fresh, you could cycle about 5 reps ina row before breaking. The 800 meters will be at a moderate pace, so you can get right on the bar for the next 21 clean and jerks. Then the last mile, try to get faster every 400 meters. Target 30-35 minutes.
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
Post Time to Comments. Compare Scores HERE.
WOD: Tue 12.27.2022 “Dark River”
NEWS
- TODAY: 6:30a, 8:30a, 5:30p Classes
- TOMORROW: 6:30a, 8:30a, 9:30a + 5:30p Classes
WOD
“Dark River”
50/40 Calorie Row
40 Wall Balls
30 DB Snatch
20 Box Jump Overs, 20″
10 DB Step Up, 20″
5 Wall Walks
10 DB Step Up
20 Box Jump Overs
30 DB Snatch
40 Wall Balls
50/40 Calorie Row
Weight: 20/14, 50/35
40/30 Calorie Row
40 Wall Balls
30 DB Snatch
20 Box Step Overs, 20″
10 DB Step Up, 20″
3 Wall Walks
10 DB Step Up
20 Box Jump Overs
30 DB Snatch
40 Wall Balls
40/30 Calorie Row
Weight: 14/10, 35/20
30/20 Calorie Row
30 Wall Balls
20 DB Snatch
10 Box Step Ups, 20″
10 DB Step Up, 20″
20 Plank Taps
10 DB Step Up
10 Box Step Ups
20 DB Snatch
30 Wall Balls
30/20 Calorie Row
Weight: 10/6, 25/15
WOD GUIDANCE & GOALS
Welcome back from the holiday weekend! Start and end the ladder with a 50/40 cal row, which will take around 3-4 minutes. Do wall balls and db snatches in sets of 10 or more, taking quick breaks between sets. Keep a steady, continuous pace on the box jump overs (:60-:75), then use the same db for 10 total db step ups. You’ll catch your breath on the step ups, and can then bust out five quick wall walks. Try to move faster as you work your way back up the ladder. Target 25 minutes.
Courtesy of Ibex
Post Time to Comments.
WOD: Mon 12.26.2022 Open Gym 9-11am
NEWS
- TODAY: Open Gym 9-11a
- TOMORROW: 6:30a, 8:30a and 5:30p classes ONLY!
HOME WOD
8 Rounds of :20 on/:10 off of each exercise with 1:00 rest in between:
– Jumping Lunges
Rest 1 Minute
– Commanders
Rest 1 Minute
– Hollow Rocks
Rest 1 Minute
– Jumping Squats
WOD: Sun 12.25.2022 – Closed Happy Holidays
NEWS
- We are closed TODAY and TOMORROW 12/26. Enjoy time with friends and family, and tackle some of our at home favorites!
HOME WOD
10 Rounds
200 Meter Run
10 Burpees
Rest 1 Minute
WOD: Sat 12.24.2022 Closed – Home WOD
NEWS
- We are closed TODAY through MONDAY 12/26. Enjoy time with friends and family, and tackle some of our at home favorites!
HOME WOD
100 pushups
100 sit ups
100 squats
100 lunges
WOD: Fri 12.23.2022 “12 Days”
NEWS
- TODAY FRIDAY 12/23: All classes will do the “12 Days” workout! Wear festive attire/colors. There is NO 5:30p.
- SAT 12/24- Mon 12/26 – We are CLOSED. Enjoy time with family and friends. Home workouts will be posted.
WOD
“12 Days”
1 – Jerk
2 – Front Squats
3 – Hang Power Clean
4 – Deadlifts
5 – Burpees
6 – Box Jumps, 20″
7 – Box Dips
8 – Sit Ups
9 – Pull Ups
10 – 100m Run
11 – Handstand Push Ups
12 – Sit to Stands
Weight: 135/95
1 – Jerk
2 – Front Squats
3 – Hang Power Clean
4 – Deadlifts
5 – Burpees
6 – Step Ups, 20″
7 – Box Dips
8 – Sit Ups
9 – Banded Pull Ups
10 – 100m Run
11 – Abmat Handstand Push Ups
12 – Sit to Stands
Weight: 115/75
1 – Jerk
2 – Front Squats
3 – Hang Power Clean
4 – Deadlifts
5 – Burpees
6 – Step Ups, 20″
7 – Box Dips
8 – Sit Ups
9 – Ring Rows
10 – 100m Run
11 – Push Ups
12 – Sit to Stands
Weight: 75/55
WOD GUIDANCE & GOALS
Have Fun!
WOD: Thu 12.22.2022 “Lifeline…kinda”
NEWS
- TOMORROW FRIDAY 12/23: All classes will do the “12 Days” workout! Wear festive attire/colors. There is NO 5:30p.
- SAT 12/24- Mon 12/26 – We are CLOSED. Enjoy time with family and friends. Home workouts will be posted.
WOD
“Lifeline…kinda”
1-2-3-4-5-6-7-8-9-10
Hang Power Snatch
15/12 Calorie Bike
Weight: 115/75
1-2-3-4-5-6-7-8-9-10
Hang Power Snatch
12/9 Calorie Bike
Weight: 75/55
1-2-3-4-5-6-7-8-9-10
Hang Power Snatch
9/6 Calorie Bike
Weight: 55/35
WOD GUIDANCE & GOALS
At “3,2,1, GO” stand up with your bar, establish your hang position, and do one snatch. Then hop on a bike and complete the designated calories in :60 or less. Choose a weight for the hang power snatch that you can cycle for 5 reps. As the reps increase, break sets a rep or two over the halfway mark. Target 15 minutes.
Post Time to Comments. Compare Scores HERE.
HOME WOD
1-2-3-4-5-6-7-8-9-10
Burpee + Squat
200 Meter Run
ENDURANCE
Rest
WOD: Wed 12.21.2022 “Turbulence”
NEWS
- FRIDAY 12/23: All classes will do the “12 Days” workout! Wear festive attire/colors. There is NO 5:30p.
- SAT 12/24- Mon 12/26 – We are CLOSED. Enjoy time with family and friends. Home workouts will be posted.
WOD
“Turbulence”
In a Team of 3
10k Row
*rotate every 250m, do 10 sit ups
WOD GUIDANCE & GOALS
Go ALL OUT when it’s your turn, and recover on the sit ups! If you’re a stellar rower target 1:30-1:40 split, and less stellar aim for 1:45-1:55 split. Record total time.
Post Time to Comments. Compare Scores HERE.
HOME WOD
10k run
ENDURANCE
10k run
WOD: Tue 12.20.2022 “Come On, Come On”
NEWS
- FRIDAY 12/23: All classes will do the “12 Days” workout! Wear festive attire/colors. There is NO 5:30p.
- SAT 12/24- Mon 12/26 – We are CLOSED. Enjoy time with family and friends. Home workouts will be posted.
WOD
“Come On, Come On”
24-20-16-12-8
Dumbbell Deadlift
200 Meter Run
Dumbbell Push Jerk
200 Meter Run
Weight: 53/35
24-20-16-12-8
Dumbbell Deadlift
200 Meter Run
Dumbbell Push Jerk
200 Meter Run
Weight: 35/20
20-16-12-8
Dumbbell Deadlift
100 Meter Run
Dumbbell Push Jerk
100 Meter Run
Weight: 25/15
WOD GUIDANCE & GOALS
Get ready to run! Choose a weight for the deadlifts that you can easily do every set unbroken. Use the same set for the jerks, which could be your limiting factor. Jerks should be done in 2-3 sets with brief breaks. Here’s the kicker, after every movement you’re going to run 200 meters. Deadlifts, run, jerks, and run again. As the reps get lighter, push the runs! Target 20 minutes.
Post Time to Comments. Compare Scores HERE.
HOME WOD
24-20-16-12-8
Push Ups
200 Meter Run
Sit Ups
200 Meter Run
ENDURANCE
Rest