Breathe and focus on one movement at a time. MetCon For Time 100 DUs 20 HSPU 30 DL (155/110) 40 WB (20/14) 30 DL (155/110) 20 HSPU 100 DUs Optional Buy Out “Gun Show” 10-9-8-7-6-5-4-3-2-1 Barbell Bicep Curl… 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 »
The 6am class preparing to row on Tuesday. MetCon 6 RFT 200m Run 5 BMU 5 Deficit HSPU* *Deficit= 3-5″ “Change your life today. Don’t gamble on the future, act now, without delay.” – Simone de Beauvoir
**Reminder no 9am class for Thursday** Marla working out foot placement before she races up the rope. EMOM x 10 3-5 Bar Muscle Ups 5 HSPU (unbroken) 2 min rest EMOM x 10 1 Rope Climb 10 Russian Swings… Read more »
****Reminder only 8 AM and 9:30AM classes for Monday **** Partner WOD For Time 100 Hang Power Cleans (135/115) 5 HSPU* 10 Pistols* 15 Pull ups **Partner one starts on HPC, when fails Partner 2 starts with movements and ends with… Read more »
Lindsay using her natural bouncy personality to do a few burpees. Strength E2MOMx8 5 Deadlift 5 HSPU (Deficit) *Score is weight “Tiggers are wonderful things. Their tops are made out of rubber, their bottoms are made out of… Read more »
Breanne flying through some box jumps. Sat Partner WOD AMRAP20 * 400m Sandbag Carry (40/30) AMRAP part: 10 HSPU 10 Power Cleans (155/110) *P1 does carry, while P2 works AMRAP portion Score is the AMRAP (rounds + reps) “Limitations live… Read more »
Always fun to watch Robyns take flight. See what I did there? 😉 5RFR 2 Rope Climbs (15′) 10/7 Cal Row ME HSPU 1 min rest **Score is HSPU “It is during our darkest moments that we must focus… Read more »
Gracie waiting with a ball, ready for you to throw it. Partner WOD For Time 60 HSPU/ Push ups 50 T2B 40 FSQ (155/110) 30 Am Swings (24/16) – Synchronized 60 Goblet Lunges (24/16)- Synchronized “Only I can… Read more »
Rowing together, separately… EMOM x 20 1st: Cal Row 2nd: HSPU “I have learned over the years that when one’s mind is made up, this diminishes fear.” —Rosa Parks
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!