Sunday 1/1/23

Sunday 1/1/23

AT HOME WOD New Year’s Resolutions 2 sets 5 rounds 15 Push-ups 100″ Walking Lunge -Rest 5 minutes between sets- BOX BRIEF Holiday Hours: Saturday Dec 31st -Normal Hours Sunday Jan 1st -Closed Monday Jan 2nd – Open Gym 8-11am December challenge!  Complete 2...
Saturday 12/31/22

Saturday 12/31/22

WOD Countdown For time 10-9-8-7-6-5-4-3-2-1 Hang Snatches (95/65) Box Jumps (24″/20″) Burpees Thrusters (95/65) Optional: Mayhem Mini-Pump – Arms/Core 3 Rounds 10 Banded Pushups 10 Single Arm KB Situps (Left) 10 Single Arm KB Situps (Right) 100ft KB...
Friday 12/30/22

Friday 12/30/22

WOD “The Final Countdown” 3 Rounds 30 Wall Balls (20/14) 60 Double Unders 30 Toes to Bar 60 Double Unders L2: WB’s 14/10, 1//2 DU’s, TAHAP L1: WB’s 10/8, Single Unders, Knee Raises Hamstring Ring Curls 4 sets: 10 reps *Rest 1:30-2:00 b/t sets Seated...
Thursday 12/29/22

Thursday 12/29/22

WOD Snatch 5×1 Snatch: Perform 5 singles within 60-75% of 1RM Snatch * Rest 60-90 seconds between sets * Clean & Jerk 5×1 Clean and Jerk: Perform 5 singles within 60-75% of 1RM Clean and Jerk * Rest 60-90 seconds between sets * 12 White Grapes AMRAP 10...
Wednesday 12/28/22

Wednesday 12/28/22

WOD Midnight Kiss 3:00 Max Calorie Bike -3:00 rest- 3:00 Max 25ft Shuttle Run -3:00 rest- 3:00 Max Calorie Bike L2 & 1: Same Accessory Every min (10 mins) 3-5 Strict Pull-Ups (Optional: 1 second pause at the top with 2-3 second negative) Advanced: Strict Pull-Ups...