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 AMRAP3x3 3 Power Cleans (95/65) 6 Push ups 9 Down… Read more »
Rob doing what he does best. Focus on the work at hand. MetCon Challenge WOD 4 AMRAP 3 x3 3 Power Cleans (95/65) 6 Pushups 9 Down Ups *1min rest between **Pick up where you left off Optional… 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 »
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 »
Throw back to the final wod of the old place on Saturday. “Elizabeth” 21-15-9 Power Clean (135/95) Ring Dips “Don’t be pushed around by the fears in your mind. Be led by the dreams in your heart.”― Roy… Read more »
Jon getting in some hollow rocks. Strength Day 3RM Power Clean **30 DUs between each attempt Then 3x ME Pull-ups **15 Hollow Rocks between each set “Even if you’re on the right track, you’ll get run over if… Read more »
On those days when you’re brain is saying you can’t, qho helps to push you through those runs, rows, etc? MetCon 3RFT 400m Run 9 Power Cleans (155/110) “You can have results or you can have your excuses…. Read more »
Brant warming up to his working weights. EMOMx21 3 PC (155/110) 3 FSQ (155/110) 3 Jerk (155/110) *Rx+: 185/130 **If out, rest two rds “Many of life’s failures are people who did not realize how close they were to… Read more »
Saturday starts the 30 day Sugar detox. So be sure to be prepared. Friday will be the last day for that glass of wine… MetCon 10 RFT 5 PC (135/95) 100m Run [PC :30, Run 1:00] “The future belongs… Read more »
With all the hard work you guys do during the week, don’t forget to sit back and relax a little bit this weekend! Partner MetCon 12min AMRAP 2000m Row ME Squat Cleans (135/95) 3min Rest 7min AMRAP 1000m Row… 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!