WOD: Thu 05.20.2021 “Drip Drip Drip”
NEWS
- May Clinic: Bar Muscle Ups
Join us TOMORROW Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression. - Memorial Day Murph: Mon 5/31 at 7a + 9:30
Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts
WOD
“Drip Drip Drip”
7-6-5-4-3-2 Strict Pull Ups
14-12-10-8-6-4 Push Ups
21-18-15-12-9-6 Calorie Row
7-6-5-4-3-2 Banded Strict Pull Ups
14-12-10-8-6-4 Push Ups
21-18-15-12-9-6 Calorie Row
14-12-10-8-6-4 Ring Rows
14-12-10-8-6-4 Push Ups
18-15-12-9-6-3 Calorie Row
WOD GUIDANCE & GOALS
Upper body pump session! For every set of strict pull ups, make your goal to do at least half the set before resting. For the push ups, try to do at least a third of the reps before having to break. And for the row, go all out! Target 12 minutes.
Post Time to Comments.
HOME WOD
28-24-20-16-12-8 Sit Ups
14-12-10-8-6-4 Push Ups
200 Meter Run
ENDURANCE
Rest
WOD: Wed 05.19.2021 “The Rope”
NEWS
- May Movement of the Month: Pull Ups!
How are they coming along? Have you started? It’s never too late!! Grab a worksheet at the front desk and start pulling away. - May Clinic: Bar Muscle Ups
Join us THIS Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression. - Memorial Day Murph: Mon 5/31 at 7a + 9:30
Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts
WOD
“The Rope”
Back Rack Split Lunge
3×10 per side
30-20-10
Kettlebell Lunge
Kettlebell Swing
4 Rope Climbs
Back Rack Split Lunge
3×10 per side
30-20-10
Kettlebell Lunge
Kettlebell Swing
2 Rope Climbs
Back Rack Split Lunge
3×10 per side
30-20-10
Kettlebell Lunge
Kettlebell Swing
4 Ring Rows + 4 Knee Ups
WOD GUIDANCE & GOALS
We’re going to build those buns, but better yet… ROPE CLIMBS ARE BACK!! Coaches will help you build to a moderately-heavy weight for split lunges (taken from the rack.) Keep one leg positioned in front of the other for all weight reps, then switch legs. Maintain the same weight for all three sets. For the metcon, use a kettlebell that’s light and you can swing for 30 reps unbroken. For the lunges, hold the kettlebell in the rack position and hold on for at least 20 reps on the first set. Then complete 4 rope climbs per round. Target 9 minutes.
Post Weight + Time to Comments.
HOME WOD
Lunges
Jumping Squats
Push Ups
ENDURANCE
8 Rounds
3 on, 3 easy
WOD: Tue 05.18.2021 “Cheap Sunglasses”
NEWS
- May Movement of the Month: Pull Ups!
How are they coming along? Have you started? It’s never too late!! Grab a worksheet at the front desk and start pulling away. - May Clinic: Bar Muscle Ups
Join us THIS Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression. - Memorial Day Murph: Mon 5/31 at 7a + 9:30
Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts
WOD
“Cheap Sunglasses”
6 Rounds
24/18 Calorie Bike
400 Meter Run
Rest 2 Minutes
6 Rounds
18/14 Calorie Bike
400 Meter Run
Rest 2 Minutes
6 Rounds
12/9 Calorie Bike
300 Meter Run
Rest 2 Minutes
WOD GUIDANCE & GOALS
Lactic Acid Burner!! The bike will take anywhere between 1-2 minutes to complete, scale calories to meet this time domain. Immediately after biking, start running 400 meters (anywhere between 1:30-2:10 time domain). The first 50 meters will feel wobbly, but then your legs will start to shake out and you can push your pace. Rest two minutes between rounds and aim to be consistent from round to round. Target 3:30-4:15 per round.
Post Intervals to Comments.
HOME WOD
6 Rounds
400 Meter Run
Rest 2 Minutes
ENDURANCE
Rest
WOD: Mon 05.17.2021 “Pour The Milk”
NEWS
- May Movement of the Month: Pull Ups!
How are they coming along? Have you started? It’s never too late!! Grab a worksheet at the front desk and start pulling away. - May Clinic: Bar Muscle Ups
Join us THIS Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression. - Memorial Day Murph: Mon 5/31 at 7a + 9:30
Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts
WOD
“Pour The Milk”
5 Rounds
8 Hang Squat Snatch
8 Bar Facing Burpees
Rest 2 Minutes
3 Rounds
8 Overhead Squats
8 Lateral Burpees
Weight: 135/95
5 Rounds
8 Hang Squat Snatch
8 Bar Facing Burpees
Rest 2 Minutes
3 Rounds
8 Overhead Squats
8 Lateral Burpees
Weight: 95/65
5 Rounds
8 Hang Squat Clean
8 Bar Facing Burpees
Rest 2 Minutes
3 Rounds
8 Front Squats
8 Lateral Burpees
Weight: 75/55
WOD GUIDANCE & GOALS
Burpeeeee and Snatch (like bend and snap!) The focus on the squat snatch is to pull UNDER the bar into an overhead squat. Build to a weight where you can maintain the pull under and connect 3-4 reps in a row. If you’re catching high, reduce your weight. Move at a steady pace on the burpees, and the final set push your pace. Target 10 minutes for the first couplet. For the second couplet, all 8 reps of the overhead squat should be unbroken. And the lateral burpees will be faster than the bar facing. Target 5 minutes for the second couplet.
Post Times to Comments.
HOME WOD
5 Rounds
300 Meter Run
8 Burpees
Rest 2 Minutes
3 Rounds
600 Meter Run
8 Burpees
ENDURANCE
3 rounds
200m, rest :30
300m, rest :45
400m, rest :60
500m, rest 2 min
WOD: Sun 05.16.2021 “Lost With Me”
NEWS
- May Movement of the Month: Pull Ups!
How are they coming along? Have you started? It’s never too late!! Grab a worksheet at the front desk and start pulling away. - May Clinic: Bar Muscle Ups
Join us THIS Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression. - Memorial Day Murph: Mon 5/31 at 7a + 9:30
Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts
WOD
“Lost With Me”
With a Partner
6 Rounds Each
16 Squats
8 Dumbbell Cleans
8 Dumbbell Lunges
6 Rounds Each
16 Sit Ups
8 Dumbbell Hang Squat Cleans
8 Push Ups
Weight: 50/35
With a Partner
6 Rounds Each
16 Squats
8 Dumbbell Cleans
8 Dumbbell Lunges
6 Rounds Each
16 Sit Ups
8 Dumbbell Hang Squat Cleans
8 Push Ups
Weight: 35/20
With a Partner
6 Rounds Each
16 Squats
8 Dumbbell Cleans
8 Dumbbell Lunges
6 Rounds Each
16 Sit Ups
8 Dumbbell Hang Squat Cleans
8 Push Ups
Weight: 25/15
WOD GUIDANCE & GOALS
With your dumbbell or kettlebell, complete 20 total snatches (10 per side), alternating arms. Then lunge with the weight overhead in your right hand.
Post Time to Comments.
HOME WOD
With a Partner
6 Rounds Each
16 Squats
8 Good Mornings
8 Lunges
6 Rounds Each
16 Sit Ups
8 Jumping Squat
8 Push Ups
ENDURANCE
90 min hike/walk
WOD: Sat 05.15.2021 “Pieces”
NEWS
- May Movement of the Month: Pull Ups!
How are they coming along? Have you started? It’s never too late!! Grab a worksheet at the front desk and start pulling away. - May Clinic: Bar Muscle Ups
Join us THIS Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression. - Memorial Day Murph: Mon 5/31 at 7a + 9:30
Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts
WOD
“Pieces”
2 Rounds
50 Calorie Bike
35 Chest to Bars
20 Deadlifts
Weight: 275/185
2 Rounds
50 Calorie Bike
35 Pull Ups
20 Deadlifts
Weight: 225/155
2 Rounds
35 Calorie Bike
25 Banded Pull Ups
20 Deadlifts
Weight: 185/135
WOD GUIDANCE & GOALS
Time to embrace the suck, and get after 50 cals on the Devil’s Bike! 50 calories will take anywhere between 3-5 minutes. Once you’re done, chip away at chest to bar pull ups in sets of 5-10. For the deadlifts, warm up to a weight you can lift for 10 consecutive reps. You may have to do a set of 10, then 5 and 5. Target 16 minutes.
Post Time to Comments.
HOME WOD
2 Rounds
600 Meter Run
35 Bicycle Sit ups
20 Commanders
ENDURANCE
Rest
WOD: Fri 05.14.2021 “Love Line”
NEWS
- May Movement of the Month: Pull Ups!
Get ready for the bar muscle up clinic and Memorial Day Murph with extra pull up work! Coach Michele put together a training plan that only requires 2 days/week of extra work. The extra work includes strict pull ups (with or without a band) and accessory work for your shoulders. If you can do 5×5 strict without a band, do chest to bar pull ups. Worksheets can be found/stored at the front desk in the designated envelope. - May Clinic: Bar Muscle Ups
Join us Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression. - Memorial Day Murph: Mon 5/31 at 7a + 9:30
Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts
WOD
“Love Line”
3 Rounds
10 Back Squats
20 Wall Balls
800 Meter Run
Weight: 20/14, 135/95
3 Rounds
10 Back Squats
20 Wall Balls
800 Meter Run
Weight: 14/10, 115/75
3 Rounds
10 Back Squats
20 Wall Balls
600 Meter Run
Weight: 10/6, 95/65
WOD GUIDANCE & GOALS
Ehrybody… SQUAT, SQUAT, SQUAT, SQUAT, SQUAT, SQUAT! Ok, that’s enough Lil Jon, but yes it’s that time to get-below-parallel. Barbells will be taken from the floor for the back squats, which means you’ll have to lift the bar up and overhead (could be your weight limiter.) After completing 10 unbroken back squats move right into 20 wall balls. Take a big breath before your set, and try to do all 20 straight. Then it’s out the door, with your new-born-deer legs, for an 800 meter run (4-ish minutes). Use the first 100 meters to shake out your legs then pick up your pace. Target 17 minutes.
Post Time to Comments.
HOME WOD
3 Rounds
10 Squat + Half
20 Jumping Squats
800 Meter Run
ENDURANCE
Today’s Home WOD
WOD: Thu 05.13.2021 “One by One”
NEWS
- May Movement of the Month: Pull Ups!
Get ready for the bar muscle up clinic and Memorial Day Murph with extra pull up work! Coach Michele put together a training plan that only requires 2 days/week of extra work. The extra work includes strict pull ups (with or without a band) and accessory work for your shoulders. If you can do 5×5 strict without a band, do chest to bar pull ups. Worksheets can be found/stored at the front desk in the designated envelope. - May Clinic: Bar Muscle Ups
Join us Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression. - Memorial Day Murph: Mon 5/31 at 7a, 8:15 + 9:30
Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts
WOD
“One by One”
7 Rounds
7 Power Cleans
7 Box Jumps
10 Medball GHDs
Weight: 155/105
Height: 24″
7 Rounds
7 Power Cleans
7 Box Jumps
10 Medball GHDs
Weight: 135/95
Height: 20″
5 Rounds
7 Power Cleans
7 Step Ups
10 Medball Sit Ups
Weight: 115/75
Height: 24/20
WOD GUIDANCE & GOALS
Heavy power cleans?! Heck yes! Choose a weight for the cleans that you can do for 3 reps in a row. With such few reps per round, challenge yourself to JUMP today, even if that means stacking plates versus using a box. The medball GHDs will make the power cleans harder after a few rounds, so take an extra second to set your back before lifting your barbell. Target 10 minutes.
Post Time to Comments.
HOME WOD
7 Rounds
7 Burpees
7 Box Jumps
14 Sit Ups
ENDURANCE
Rest
WOD: Wed 05.12.2021 “What’s Up”
NEWS
- May Movement of the Month: Pull Ups!
Get ready for the bar muscle up clinic and Memorial Day Murph with extra pull up work! Coach Michele put together a training plan that only requires 2 days/week of extra work. The extra work includes strict pull ups (with or without a band) and accessory work for your shoulders. If you can do 5×5 strict without a band, do chest to bar pull ups. Worksheets can be found/stored at the front desk in the designated envelope. - May Clinic: Bar Muscle Ups
Join us Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression. - Memorial Day Murph: Mon 5/31 at 7a, 8:15 + 9:30
Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts
WOD
“What’s Up”
EMOM 21
1. 15/12 Calorie Row
2. 9 Kettlebell Swings
3. 7 Strict Handstand Push Ups
Weight: 70/53
EMOM 21
1. 12/9 Calorie Row
2. 9 Kettlebell Swings
3. 7 Abmat Handstand Push Ups
Weight: 53/35
EMOM 21
1. 10/7 Calorie Row
2. 9 Kettlebell Swings
3. 7 Bench Push Ups
Weight: 35/26
WOD GUIDANCE & GOALS
Love some on-the-minute work! Scale reps and/or movements to complete the work above within the designated minute. The calorie row will take the entire minute, the kettlebell swings should be unbroken but heavy, and the strict handstand push ups you may have to break into 4 then 3 reps.
Post Modifications to Comments.
HOME WOD
EMOM 21
1. 100 Meter Run
2. 9 Sit to Stands
3. 7 Strict Handstand Push Ups
ENDURANCE
6 Rounds
:30 sprint, 1 min jog, :30 sprint, 1 min run, rest 2 minutes
WOD: Tue 05.11.2021 “Hypnocurrency”
NEWS
- May Movement of the Month: Pull Ups!
Get ready for the bar muscle up clinic and Memorial Day Murph with extra pull up work! Coach Michele put together a training plan that only requires 2 days/week of extra work. The extra work includes strict pull ups (with or without a band) and accessory work for your shoulders. If you can do 5×5 strict without a band, do chest to bar pull ups. Worksheets can be found/stored at the front desk in the designated envelope. - May Clinic: Bar Muscle Ups
Join us Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression. - Memorial Day Murph: Mon 5/31 at 7a, 8:15 + 9:30
Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts
WOD
“Hypnocurrency”
AMRAP 15
20 Toes to Bar
40 Thrusters
100 Double Unders
Weight: 45/35
AMRAP 15
20 Knee Ups
40 Thrusters
30 Attempts
Weight: 45/35
AMRAP 15
20 V-Ups
40 Thrusters
200 Single Unders
Weight: 35/15
WOD GUIDANCE & GOALS
Back on the rig for toes to bar this time! Since this is an AMRAP, DO toes to bar, try to connect them, and/or do bigger sets. Challenge yourself! The thrusters are with an empty barbell, do them unbroken the first round and get at least half way through the 20 reps before having to break on the next few rounds. Challenge yourself to practice double unders! Take two minutes to work on attempts then move on to the next round. If you’re proficient, see if you can go unbroken! Target 3+ rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 15
20 V-Ups
40 Squats
100 Timers
ENDURANCE
Rest