WOD: 30 rounds: Run 40 sec. of moderate pace, with 20 sec walk rest between each round. pacing: This workout has 1 pace, focus on maintaining a consistent and sustainable pace for all 30 rounds. *NOTE- you will need a watch/stop watch for this workout.The class will run south on the B-line trail, as we […]
WOD: In teams of 3, complete as many rounds and reps as possible in 15 minutes of: 15 Calories of Assault Bike or Rowing* 15 Russian Kettlebell Swings As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 15 cals. *Only use the concept 2 if there are
Sat. June 4. 8-10a: Open Gym. 10a-11a: Olympic lifting- clean and jerk. 11a-1230: FREE community workout! Sun. June 5. Rest Day!
Saturday and Sunday Read More »
WOD: For time: Teams of 4: 200 cal bike 200 burpees * 2 people begin on bike, alternating whenever they want *other 2 people begin on burpees working 1 person at a time Each time a pair completes a TOTAL of 25 burpees, team mates MUST switch spots from bike-burpees/ burpees-bike. If one task is
WOD: ‘Nate’: 20 min. AMRAP 2 ring muscle ups *scale with ring thing/jumping/body row into turn over + help with press out from toes/2 pullup + 2 pushup 4 handstand pushups *scale with all options from last weeks HSPU skill work. 8 American KB swings (70/53) *scale weight accordingly to make sure American standard is
WOD: A. Bar kip B. Kipping toes to bar C. 21-15-9 reps for time: Deadlift (225/155) *scale to 50-60% of 1rm. Toes-Bar *scale to rings if needed.
