Always good to have medical professionals in your corner. Luckily we have several. Here are nurse Sarah and Natalie hanging out with Coach Chris. 2RFT 28 Russian Swings (24/16) 21 Thrusters (115/80) 15 Pullups 90 DU “Save one life, you’re… Read more »
Can’t be shy about them double unders anymore, eh, Brooke? BB 4 x 8ea DB Reverse Lunges (Pick Weight) Ring Rows* *2min rest between sets *Rx = feet on the box for ring rows MetCon For Time 50… Read more »
With improved fitness comes improved health. And a host of other really fun and good for you things! MetCon 3 Rounds for Reps 300m Row 9 Power Snatches (95/65) ME DUs Rest *Score = Total number of DU reps… Read more »
Kim has been doing a lot of really good work over the holidays! We’re proud of you, Kim! MetCon 4 Rounds for Total Reps (Fight Gone Bad style) Power Cleans (95/65) Front Squats (95/65) Double Unders Rest *1min at… Read more »
Just like bad decisions roll into more bad decisions, good decisions can roll into good decisions! WL 15-20min to Find 3RM Power Snatch* *These do not have to be touch and go (you can drop the bar between) … Read more »
I suppose it depends on who you ask, huh? Some say yes, some say no… Strength/Skill E2MOM x 5 5 Strict Presses 5 Strict Pullups MetCon For Time 100 DUs 10 Russian Swings (24/16) 80 DUs 20 Russian… Read more »
Working against the clock today. Let’s remember to have some fun! MetCon 3 Rounds for Reps 3min Clock 500m Row ME DUs Then 1min Clock ME T2B 3min Rest Lots of stuff. Does that make sense, here?
How do you do cardio without a treadmill? Strength/Skill EMOM x 30 1: 30 – 50 DUs 2: 7 TNG Power Snatches (Pick Your Weight) 3: 9 Pullups *Score is weight used for the OTM Hurry up and… Read more »
How is everyone feeling this week, so far? MetCon 21-15-9 Front Squats (165/115) DUs* Pullups *DUs = 42, 30, and 18 *15min Cap We are in a power month. Be on the look out for some maxes coming up… Read more »
Kevina making sure her rope climbing is on point. Good working! MetCon 7min AMRAP 10 Pullups 10 DUs 10 Pullups 20 DUs 10 Pullups 30DUs Etc. for 7min Skill Pick a skill to work on and… Read more »
Ryan riding along on a recent WOD.
2 Min x 5
10 Burpee Box Jump Overs (24/20)
ME Assault Bike (cal)
Rx+: Jump over box; Rx: Jump on & Over box; Sx: step up and over
“The way get started is to quit talking and begin doing.” – Walt Disney