Throwback Thursday… Brit snatching back at the old location. E2MOMx 7 1 Squat Snatch + 1 Hang Squat Snatch (approx. 75-80% of 1RM) Optional Buy Out “ScapJacked v3” 3 Rounds (not for Time) 100 Ring Rows *Every time… Read more »
Breanne takes her warm ups very serious. Challenge WOD3 “The Wave” 2RFT 15 Box Jumps 15 DL (135/95) 15 WB (20/14) 15 DL (135/95) 15 Box Jumps 1 min Rest Optional Buy Out “Row ‘Em & Rack ‘Em”… Read more »
Pat making the most of the bike wod last week, by dancing through. MetCon Challenge WOD 2 7 Min Clock 20 Total Lunges 20 Ab Mat Situps 20 Pushups 100 SU’s ME Cal on AAB *Score is Cals on… Read more »
Nutrition challenge starts today. When is the last time you stepped out of your comfort zone? Speaking of stepping up and trying something new. We’re proud of Sravya for giving Saturday morning’s partner wod a go. It can be intimidating,… Read more »
Throw back to a sledding day at the old location. Some people slide across the lot faster than others. Do you like sledding? Sat Partner WOD AMRAP 20 10 Power Cleans (185/130) 30m Sled Pull (4×45/ 3×45) *IGYG format, repeat of… Read more »
Julie out for a ride… Cardio 2min AAB (A&L) 2min AAB (A) 2min AAB (A&L) 2min AAB (L) *Score= Calories Optional Buy Out “BodyBuilding” 3×12 DB Bicep Curls DB Lying Tricep Extensions I will love the light for… Read more »
Scott showing complete relief after his back squat last Saturday. Strength EMOM x 15 1 Sq Clean & Jerk (185/130) Optional Buy Out “ScapJacked v2” 3Rds 20 Crossover Snow Angels 10 Crossover ATYT “A champion is someone who… Read more »
Kristen in round 1 of the 5 Tuesday morning. “Fran” Benchmark WOD For Time 21-15-9 Thruster (95/65) Pullup Optional buyout: “Midline” 50 Ab mat Situps 100 Russian Swings 50 Ab mat Situps “A champion is someone who gets… Read more »
Nikki working up to lift all the weights. MetCon Five AMRAP3 5 DL (135/95) 6 Power Clean (135/95) 7 BSQ (135/95) Optional buyout: “Grip & Core” 2 RDS (rest as needed) 300m Run 200m KB Farmer’s Carry 100m KB… Read more »
Rob adding more weight to his three lift total on Saturday. E4MOM x 5 200m Run 15 Pushups 10 T2B Optional buy out: “Body Armor v1” “Love yourself. It is important to stay positive because beauty comes from… 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!