Tuesday 8/9/22

Tuesday 8/9/22

WOD PART 1: Overhead Squats Build to a Heavy Set of 2 Overhead Squats PART 2: “Karandy” For Time [18 Minute Cap]: 75 Power Snatches (75/55) 150 Wallballs (20/14) *Partition However You’d Like Intermediate: 55/35, WB’s 14/10 Beginner: 35/25,...
Monday 8/8/22

Monday 8/8/22

WOD “Over The Top” 5 Rounds For Time: 30/21 Calorie Row 5 Double Dumbbell Box Step Ups (24″/20″) 30 AbMat Sit-ups 5 Double Dumbbell Box Step Ups (24″/20″) (Dumbbells = 50’s/35’s) Intermediate: 24/18 Calories, DB’s...
Sunday 8/7/22

Sunday 8/7/22

WOD “Goat Day” On the Minute x 20: Odd: Movement 1 Even: Movement 2 BOX BRIEF “Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson There is a difference between one who is “there”, and one who is “being there”. Many of us here...
Saturday 8/6/22

Saturday 8/6/22

WOD “31 HEROES” [TEAMS OF 2] AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs (15′) 11 Box Jumps (30″/24″) *Switch After 400 Meter Sandbag Run (50/35) Intermediate: Thruster 105/85, Box 24″/20″ Beginner: Thruster 85/55, Box...
Friday 8/5/22

Friday 8/5/22

WOD PART 1: No Touch Deadlift 5 Sets of 2 No Touch Deadlifts PART 2: “AMRAPPER’s Delight” AMRAP 15: 8 Toes to Bar 8 Deadlifts (165/115) 8 Lateral Barbell Burpees Intermediate: TAHAP, DL’s 115/85 Beginner: Knee Raises, DL’s 85/55 BOX BRIEF...
Thursday 8/4/22

Thursday 8/4/22

WOD “Tri Hard” 5 Rounds x AMRAP 4: 30 x 10-Meter Shuttle Runs 30/20 Calorie Row Max Single Dumbbell Hang Clean & Jerks (50/35) Rest 4 Minutes Between Rounds Intermediate: 20 Runs, 20/15 Cal Row, DB 35/25 Beginner: 15 Runs, 15/12 Cal Row, DB 25/15 BOX...