It’s all fun and games when the pvcs come out. 3RFT 20 DB Snatch (50/35) Left 10/7 Cal Bike 20 DB Snatch (50/35) Right 10/7 Cal Bike 2 min Rest *If you set Db Down= Cal bike (5/4) … Read more »
Proud of our girls, Franny, Brooke & Kaela, and their hard work leading up to and through this past weekend’s Girls Gone RX competition. They set goals and crushed them. 3RFT 50/35 Cal Bike 40 Russian Swings (24/16) 30… Read more »
Kat & Nikki getting those calories every round. “SQT” 3RFT 10 G2OH (95/65) 200 YD shuttle Sprint (50 yds, down and back x2) “You never know how strong you are until being strong is the only choice you… Read more »
Christine is up to start a week of girl WODs. “Christine” Benchmark WOD 3 RFT 500m Row 12 DL (BW) 21 Box Jumps (24/20) “I can’t change the direction of the wind, but I can adjust my sails… Read more »
Two of our strong ladies working through rope climbing progressions. “Nasty Girls” 3 RFT 50 ASQ 7 RMU 10 Hang Power CL (135/95) “Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer… Read more »
Ready for a little ride, broken up with lunges? 3RFT 15/10 Cal Bike 20 DB Lunges (35/25) “There is no royal road to anything. One thing at a time, all things in succession. That which grows fast, withers… Read more »
Breanne getting through some jumps in a past wod. 3RFT 30 WB (20/14) 400m Run 50 DUs Then: Pallof Press (Tall Kneel) 8-10ea x2-3 “We learn the rope of life by untying its knots.” Jean Toomer
Why 100# dumbbells? Why not? 3RFT 50 Cal Row 40 Russian Swings (24/16) 30 Situps *50/35 Cal Row “The key to being happy is knowing you have the power to choose what to accept and what to let… Read more »
Leg gains waiting to be downloaded. 3RFT 1000m Row DL** 4 min Rest **RD1= 21 DL 155/110, RD2= 15 DL 205/145, RD3= 9 DL 255/175 “Nobody who ever gave his best regretted it.” – George Halas
Everyone has a movement they don’t care to do. Don’t let that keep you from getting your workout in. 3RFT 21 Cal Row 15 Wallballs (20/14) 90 DU “Expecting life to treat you well because you are… Read more »
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!