Segment 1: EMOM 10 minutes: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Segment 2: 3×2 Back Squat Same weight across, roughly 90% 1RM Segment 3: 6 Rounds: 13 Thrusters, 95/65 14 Pullups Endurance: 1600m, rest 4 mins 1200m, rest...Read More
Segment 1: EMOM 10 minutes: 2 Snatch Pulls (add weight each round as long as you can) Segment 2: 3×2 Back Squat, same weight across around 85% 1RM Segment 3: “Schlitz” 4 Rounds: 400 Meter Run 4 Muscle Ups 40 Double Unders Scale as needed to finish within 15 minutes Endurance (7:30pm): A. 4x (300m Run, rest...Read More
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Teams of 2, Complete AMRAP 7: 50 Back Squats, 155/105 Rest in remaining time AMRAP 7: 50 Push Press 135/95 Rest in remaining time AMRAP 7: AMRAP Power Cleans, 135/95 “Read More
WOD Strength: Back Squat 5-5-5-3-3-3 Up to 85% 1RM Metcon: AMRAP in 10 minutes: 12 dumbbell deadlifts 9 dumbbell hang squat cleans 6 dumbbell push jerks DB load based off the jerks most likely. Don’t go too light.Read More
Join us Thursday night at 7:30 for our April Thirsty Thursday at Fullsteam Brewery! WOD Strength: Back Squat 3-3-3-1-1-1 1 rep max day! Metcon: 6 Rounds: 25 Double Unders 10 KB Snatch (52/35) Endurance: 3 rounds: Row 1,000m Run 800mRead More
WOD Strength: Back Squat 5-5-5-3-3-3 Up to 85% 1RM Metcon: 3 Rounds: 15 Pullups 20 Jumping Lunges 25 Air Squats 400 Meter Run Endurance WOD (7:30pm): For time: Run 1,600m Rest 3 minutes Run 1,200m Rest 2 minutes Run 800m Rest 1 minute Run 400mRead More
16.3 viewing party is Thursday night at 8pm! Be sure to get your scores in for 16.2 by tonight at 8pm! Strength: Back Squat 3-3-3-1-1-1 As heavy as possible Metcon: 3×3 min AMRAPS 1 min rest between 5 KB swings 72/55 5 pullups 5 pushups Endurance Workout 8 Rounds Run 200m Rest 2 minutes Row 250m Rest...Read More
Great job by everyone on 16.2 so far! Be sure to get your scores in by Monday at 8pm! Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2, Complete AMRAP 7: 50 Back Squats, 155/105 Rest in remaining time AMRAP 7: 50 Push Press 135/95...Read More
WOD Strength: Back Squat 5-5-5-3-3-3 Up to 85% 1RM Metcon: 1 mile run then 8 minutes AMRAP 8 hovers, 8 v-ups, 8 bicycles Time cap of 18 minutesRead More
