Marla working rope climbs, short socks and all. She’s tough like that. Cardio 21-15-9 Cal AAB Alt Db Snatch (50/35) 3-2-1 Rope Climbs Optional Buy Out “ScapJacked v2” 3Rds (not for Time) 20 CrossOver Snow Angels 10 CrossOver… Read more »
Throw back to Franny running up the rope. Sat Partner WOD For Time 3k m Row 6mile AAB 12 Rope Climbs *teams of 3, 2 people working at a time. Optional Buy Out “Gripped” “Only I can… Read more »
**Long Socks alert** Nikki working through z presses last week. 5x AMRAP2 5 AM Swing (24/16) 6 DB Box Step Overs 20″ (50/35) 1 min rest Skill time- Rope climbs “Change your life today. Don’t gamble on the… Read more »
Never in a hurry to leave in the morning, they decided to go for a little ride. Let’s hear it for fitness tripping. 18 AMRAP 20 cal Assault Bike 30 total DB Box Step ups w/ 20″ box (50/35) 20… Read more »
Now that winter has left, let’s go sledding. Partner WOD 5RFT 150m Sled Pull (90/60) 4 Rope Climbs Then 10x :10/:05 Hardstyle Planks “Do not take life too seriously. You will never get out of it alive.”… Read more »
We have some amazing nurses among us. Today we have 3 more pictured: Kristina, Chris, and Patty. Proud of all our hardworking nurses! Strength E2MOM x 6 PC HPC HSQCL Jerk THEN AMRAP7 Rope Climbs “A Nurse… Read more »
Rudy during WOD3 of Festivus last Sat. Thrusters, Thrusters and more Thrusters…. For Time 3-2-1 Rope Climb 21-15-9 DL (225/155) “Don’t let yesterday take up too much of today.” – Will Rogers
Breanne working on some jumping skills. 3 RFT 50 Dus 40 Russian Swings (24/16) 30 Situps 20 Plate Slams (45/25) 2 Rope Climbs* *10 Pull up progression “You have to expect things of yourself before you can… Read more »
Brooke and Sarah like to have fun both working out and stretching. Partner WOD 5RFT 50 WB (20/14) 30 Pull-ups *break up how you want **Rx+: 6 Rope Climbs (15′) “What we seek when we wander usually leads… Read more »
Thanks for all your hard work, guys! The Challenge is ending in a week. Keep an eye out for an email and posting in our Athlete Page regarding heats for the Finals and remember: If anyone needs to… 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!