Sunday 10/27/19

Sunday 10/27/19

WOD “Crunchin’ Numbers “ 4 Rounds: 30/21 Calorie Bike/Row 30 Slamballs (30/20) 30 AbMat Sit-ups AFTER PARTY Upper Body Mobility 1. Puppy Pose: 1 Minute 2. Shoulder to Floor: 1 Minute Each Side 3. Wrist Stretches: 1 Minute Lower Body Mobility 1. Couch...
Saturday 10/26/19

Saturday 10/26/19

WOD “Wrong Turn” Teams of 2 AMRAP 25: 12 Front Squats (95/65) 9 Lateral Barbell Burpees 6 Pull-ups Continuous 400 Meter Weighted Run (50/35) AFTER PARTY Recovery Row 10:00 Recovery Row Purpose here is to cool down with a posterior chain driven movement....
Friday 10/25/19

Friday 10/25/19

WOD “Open 20.3” 18.4 Repeat For time: 21-15-9 Deadlifts (225/155) Handstand Push-ups 21-15-9 Deadlifts (315/205) 50′ Handstand Walk Time cap: 9 min BOX BRIEF “Excitement comes from the achievement. Fulfillment comes from the journey.” Winning the...
Thursday 10/24/19

Thursday 10/24/19

WOD “Goat Day” On the Minute x 20 Odd: Movement 1 Even: Movement 2 AFTER PARTY COOL DOWN Quad Foam Rolling: 1 Minute Each Side Upper Back Foam Rolling: 1-2 Minutes Lats Foam Rolling: 1 Minute Each Side BOX BRIEF “If you know you opponent, but not yourself,...
Wednesday 10/23/19

Wednesday 10/23/19

WOD “Jack in the Box” For Time: 2000 Meter Row 50 Box Jump Overs (24/20) 2000 Meter Row AFTER PARTY Recovery Bike 5 Rounds, Not for Score: 1:00 – Light Pace :40s – Moderate Pace :20s – Fast Pace BOX BRIEF “Life is change. Growth is optional. Choose...