Today is a lot of ups and downs with jumping, sitting, burpees and pull-ups… focus on your win. MetCon 12min clock: “Annie” 50-40-30-20-10 DUBs Sit-ups Then with remaining time: AMRAP Burpee Pullups **Two scores: Time on “Annie” and Reps… Read more »
Our first of several Hero WODs for November. Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Lopez was in pursuit of a suspect who ran from… Read more »
It’s about you vs you. Always moving forward. MetCon 6 RFT 5 Hang Squat Clean (135/95) 6 HSPU 7 C2B Optional Buy Out “Midline Fun” 3 Giant Sets 21 Plank Up Downs 15 Ab Mat Situps 75 DU… Read more »
Long haired Chris keeping tabs on everything. For Time 21-15-9 Calorie Row Box Jump (24/20) Push ups Optional Buy Out “Abs Up” 1-3 Rounds Left Plank (45 sec) Right Plank (45 sec) 20 Superman Reverse Snow Angels … Read more »
Kaela taking a moment after all those burpees at Saturday’s competition. “HalloWOD” For Time 10 Burpees 31 OH Rev Lunges w/ Pumpkin (20/14) 10 Am Swings (24/16) 31 Gob Squat w/ Pumpkin (20/16) 10 T2B 31 Burpees 10 OH… Read more »
Why Gracie? because she’s always game to try. MetCon 3 RFT 400m Run 8 RMU *repeat of 4/9/18 Optional Buy Out “Bodybuilding” 3x 12ea Bicep Curls (DB) Lying Tricep Extensions (DB) “There’s power in looking silly and… Read more »
Saturday we had two teams that took on the Femme Fatales competition. Here’s a glimpse of Nikki and Brooke working through the bike portion for their teams during the biking and burpee wod. We’re so proud of both teams going… Read more »
** Only a 9 am class today… with potluck following** Come dressed in your Halloween fun colors and bring your yummies. MetCon Partner WOD For Time 100 OHS (135/95) 80 C2B 60 Power Snatches (135/95) 40 T2B 20 Squat… Read more »
Harsha swinging through the wod. Cardio Death By Burpees *up by 2’s Buy Out “Midline” 50 Ab Mat Situps 100 Russian Swings 50 Ab Mat Situps “Clouds come floating into my life, no longer to carry rain… Read more »
Nick doing what he does best, lifting with his buddies. Strength (repeat of 4/12/18) E90SOM x 10 1 Sq Clean 1 Front Squat 1 Jerk *work up to heavy Optional Buy Out “Midline Bike” 42-36-30-24-18 Ab mat situps 21-18-15-12-9… 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!