DAILY WOD

September 8, 2019

Monday September 9, 2019

Kenzie is doing a great job of getting her Elbows high throughout her Power Cleans! __ WOD Strength: Overhead Squat Build to Heavy Single Conditioning: “Hot Mess” 2 Rounds: 25 Overhead Squats (115/85) 35/25 Calorie Assault Bike __ DAILY MINDSET “It takes as much energy to wish, as it does to plan.” ~Eleanor Roosevelt We are problem-solving-machines. Once we get […]
September 6, 2019

Saturday September 7, 2019

Liz has been crushing it since she started with the 9:30 group just over a month ago! __ Attention: There will be NO Sunday open gym tomorrow, thanks for understanding! __ WOD “Toon Squad” Teams of 3 3 Rounds: 4 Minute Bike Calories 3 Minute Wallballs (20/14) 2 Minute Burpees 🙂 __ DAILY MINDSET “I would rather die on my […]
September 5, 2019

Friday September 6, 2019

Happy Birthday Corinne! __ It’s Benchmark Friday! __ BENCHMARK WOD Group Warm-Up: The Burgener Warm-Up Skill Practice: 15 minutes of Muscle-Up Practice or other gymnastics skill Conditioning: “Amanda” Compare to 1/18/19 Three rounds, 9-7- and 5 reps, for time of: Muscle-Ups 135/95 pound Squat Snatch *Scale Muscle-Ups with either Bar Muscle-Ups or 18-14-and 10 reps of Pull-Ups and Dips. __ […]
September 4, 2019

Thursday September 5, 2019

Just a little group Thruster fun to start out Labor Day! __ WOD Option 1: “Dead & Company” For Time: Buy-In: 1 Mile Run 21-15-9: Deadlifts (225/155) Box Jump Overs (24/20) Toes to Bar Cash-Out: 1 Mile Run Option 2: OPEN GYM Make up a WOD that you missed, or a WOD that you have really been wanting to try, […]
September 3, 2019

Wednesday September 4, 2019

Happy Birthday Ruthie! __ WOD “Fish Out of Water” For Time: 2k Row 10 Rounds of “”The Chief”” (155/105) 1 Round of “”The Chief””: 3 Power Cleans 6 Push-ups 9 Air Squats __ DAILY MINDSET “Nothing is ever attempted if all possible objections must first be overcome.” ~Samuel Johnson There will be thousands of things that could go wrong. Unknowns, […]
September 2, 2019

Tuesday September 3, 2019

Casey is pushing the 8:00 pack through the Burpees during Mondays Holiday WOD! __ WOD “Big Bird” AMRAP 18: 20 Dumbbell Snatches (50/35) 20/15 Calorie Assault Bike 20 Dumbbell Box Step-Ups (24″”/20″”) 20 Pull-ups __ DAILY MINDSET “A hero is one that knows how to hang on for one, minute, longer.” ~Norweigan Proverb Often the difference between those who make […]