Rob super focused on getting the calories on the bike during Saturday’s wod. For Time ** 50 DU Before each round 21-15-9 OHS (135/95) 21-15-9 C2B Pull ups “Problems are not stop signs, they are guidelines.” – Robert H…. Read more »
Rudy doing handstand pushups during the Blake Hero WOD last week. For time: 1K Row 25 C2B Pull ups 50 HSPU** 25 C2B Pull ups 1K Row **Db Push press mod “A friend is someone who understands your… Read more »
Miles with the full clap and jump on his burpees this week. AMRAP10 20 American Swings 10 C2B Pull ups *break = 10v-ups “Set your goals high, and don’t stop till you get there.” – Bo Jackson
Take a breath and going in 10…9….8… Open 17.3 3 Rounds C2B Pull ups Squat Snatch *6, 6 @ 95/65 7, 5 @135/95 8, 4 @ 185/135 9, 3 @ 225/155 10, 2 @ 245/175 11, 1 @… Read more »
Throw back to Chris holding his white elephant gift. ***Reminder no 10AM class today. ****Holiday WOD starting at 8AM. 12 Days Of Christmas Rope Climb (15’) DB Squat (35/25) DB Hang P CL (35/25) C2B Pull ups Burpees Am… Read more »
No time to stand around, there’s plenty of rowing and lifting to be done. Here’s Brooke, knocking out some chest to bars. Skills Pick a skill and drill. 3RFT 30/21 Cal Row 15 each Single Arm DB Thrusters… Read more »
It’s a great day to be outside… perhaps, later in the day…? MetCon 12min AMRAP 10 C2B Pullups 10 Plate Slams (45/25) 100m OH Plate Carry (45/25) Skill Pistol Squats Our Athletes are competing this weekend in… 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!