Segment 1: For time: 800/400/200m Run 18-15-12 Power Snatch (95/65) Scale as needed to finish within 12 minutes Segment 2: 18-15-12: Toes to Bar Overhead Squat (95/65) Scale as needed to finish within 10 minutes Segment 3: Reverse Tabata Handstand Pushups 10 seconds on 20 seconds off 4 minutes, 8 rounds totalRead More
WOD Strength: Turkish Get Ups 10 each side As heavy as possible Metcon: 75 Wall Balls (20/14) 50 Toes to bar 50 Wall Balls 25 TTB Scale to finish within 15 minutesRead More
WOD Skills: Tabata Toes to Bar, 4 minutes Tabata Handstand Pushups, 4 minutes Metcon: 1000m Run then, 3 Rounds For Time 10 Clean and Jerks (135/95) 10 Chest to Bar Pullups 10 Burpees then, 1000m Run Scale as needed to finish in 20 minutesRead More
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: AMRAP in 20 minutes: 50 Wall Ball (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 CTB Pull-Ups 30 Burpees 20 Cleans (145/100) 20 Jerks 10 Snatches 10 Muscle UpsRead More
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: For Time: 50 Calorie Row 40 Front Squats (135/95) 30 Toes to Bar 20 Push Jerks (135/95 ) 10 Ring Muscle UpsRead More
WOD Skills: Muscle Ups EMOM 10 minutes, max reps Then, Tabata Toes to Bar, 4 minutes Metcon: For Time: 50 Power Clean and Jerks, (135/95) Every minute on the minute, including the first minute, complete 5 Chest to Bar Pullups Time cap of 15 minutes Endurance: 10 x 250m Row :30 rest between setsRead More
We’re going to see the Durham Bulls on Star Wars Night, Saturday, May 7th! Get your tickets here by TONIGHT, 10pm! WOD Strength: 1 Hang Clean + 2 Front Squat 6 sets as heavy as possible Metcon: EMOM 10 minutes: Odd Minutes – 10 Thrusters (95/65) Even Minutes – 10 Toes to Bar Read More
Join us TONIGHT at 7:30 for our April Thirsty Thursday at Fullsteam Brewery! WOD Strength: Turkish Get Ups 10 each side Add weight each rep if you can. Take your time for these! Metcon: 7 Rounds, On the 3 minutes: Run 400m 12 Toes to Bar (scale the run if necessary so this doesn’t become an...Read More
Join us Thursday night at 7:30 for our April Thirsty Thursday at Fullsteam Brewery! WOD Skills: Tabata Toes to Bar 4 minutes Then, Tabata Handstand Pushups 4 minutes Metcon: 2 Rounds: 20 Pullups 30 Pushups 40 Situps 50 SquatsRead More
