No time to think, just go. “Jackie” Benchmark WOD 1000m Row 50 Thrusters (45/35) 30 Pull-ups Optional Buy Out “Strict Gymnastics” AMRAP 7 5 strict ring dips 10 sec Static Inverted Row Hold 15 sec KB Front Rack… Read more »
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 »
Remember the day we ran out of room and people had to lay outside for presses? Today everone gets floor space. MetCon 5RFT 5 DL (275/195) 10 burpees to plate (45) Optional Buy Out “Body Armor v3” 12… Read more »
Throw back Thursday… Brian knocking out some pull ups. MetCon 21-15-9 (For Time) Cal Bike Pushups -at 6min- 15-12-9 (For Time) Cal Bike Pull ups -at 12 mins- 9-6-3 Cal Bike BMU -18 min Cap- Optional Buy… Read more »
“We’re here for you. ” – AAB Cardio AMRAP 15 2000m Row 200 DU ME AAB **Score is distance on bike (miles) Optional Buy Out “Abs Up” 1-3 Rounds 30 Hollow Rocks Left Plank (45 sec) Right Plank… Read more »
Brooke focusing on good positioning even during a grueling workout. EMOM x 10 3 Power Snatch (135/95) 3 OHS (135/95) Rest 2 min EMOM x 10 2 Power Snatch (155/110) 2 OHS (155/110) Optional Buy Out “Boulder Shoulders”… Read more »
It’s fabulous to workout with friends that can lift you up. “Barbara” Benchmark WOD 5 RFT 20 Pull ups 30 Pushups 40 Sit-ups 50 ASQ 3min rest Optional Buy Out “Gun Show” 10-9-8-7-6-5-4-3-2-1 Barbell Curl Grasshoppers (r/l= 1)
Sometimes supporting each other looks like riding the bike next to each other with no breath to cheer. Sat Morning Partner WOD For Time 500m Row 28 Thrusters (95/65)* 400m Row 21 Thrusters 300m Row 15 Thrusters 200m Row… 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 »
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!