A day to go heavy and unbroken with your deadlifts. Strength 10-8-6-4-2 Deadlifts Buy out 50 Hollow Rocks “When something comes easy, you usually let it go the same way.” – Nora Roberts
John knocking out some box jumps. MetCon 4RFT 15 Thrusters (95/65) 15 Pull-ups ** **Rx+: C2B Then Skills work “The best preparation for tomorrow is doing your best today.” – H. Jackson Brown Jr.
Connie working on clean gainz. Strength E30 OTM x 9 Min 1 Squat clean & Jerk (80% 1RM) “Do what you can, with what you have, where you are.” -Theodore Roosevelt
Holiday week. Let’s get it started with your Monday workout. For Time 30/21 Cal Row Then: 10-1 Swing (24/16) Goblet Squat (24/16) Then: 30/21 Cal Row Then: 50 Burpees *Rx+: 32/24 “Replace fear of the unknown… Read more »
It’s a day to do max effort. Way to make it through the week! “Lynne” 5RFR (Max Reps) Floor Press Strict Pull-ups “No matter the situation, remind yourself, ‘I have a choice.’” – Deepak Chopra
Hope you’re enjoying our week of benchmark wods. What was your favorite? Were there any you were hoping to see, but didn’t? Let us know. “Christine” 3RFT 500m Row 12 BW DL 21 Box Jumps (24/20) “There are… Read more »
Justin demonstrating some rings movements a while back. “Elizabeth” 21-15-9 Cleans (135/95) Ring Dips Buy out Tabata Plank “If you are afraid of failure you don’t deserve to be successful!” – Charles Barkley
“Cindy” looks forward to challenging you today. “Cindy” AMRAP20 5 Pull-ups 10 Push ups 15 Squats “Good, better, best. Never let it rest. Until your good is better and your better is best.” – Tim Duncan
Today is day two of our week of benchmark WODs. The WOD is petting Gracie for time. Okay, not really. Bring your lifters, it’s “Grace” time. “Grace” 30 C&J (135/95) *6min cap Buy out 50 T2B “Push yourself… Read more »
Best way to fight Monday blues? A fun benchmark wod, of course! “Fight Gone Bad” 3RFR WB (20/14) SDHP (75/55) Box Jump (20″) Push Press (75/55) Cal Row Rest *1min ea, count total reps “Maybe everything’s gotta break… Read more »
A day to go heavy and unbroken with your deadlifts.
50 Hollow Rocks
“When something comes easy, you usually let it go the same way.” – Nora Roberts