Work Out Of The Day
Tuesday July 27, 2021
Emily is looking happy as she works through Mondays Snatch Complex! __ WOD “WILD CARD” On the 10:00 x 3 Rounds: 30/24 Calorie Row 200 Meter Run 30/24 Calorie Assault Bike 200 Meter Run * Score = Log the time for all 3 rounds. The score is the sum total of all three rounds. __ ...
Monday July 26, 2021
Julie is doing a great job of keeping her Elbows up as she works through her Thrusters! __ WOD PART 1. “SNAKE BITE” For Time: 21-15-9: Squat Snatches (95/65) Chest to Bar Pull-Ups * Score = The time it takes to complete the workout PART 2. “SNATCH COMPLEX” SNATCH COMPLEX (For Load & Quality) From ...
Sunday July 25, 2021
Dan is making sure to work on his mobility! __ Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on! __ WOD ”GET THERE” For Time: 10 Rounds For Time: 15 Abmat Sit-ups 15 Double Dumbbell Floor Press (50/35) Every 2:00: 100m Farmers Carry (50/35) __ DAILY MINDSET ...
Saturday July 24, 2021
Don’t forget to jump in on Heathers Zoom Yoga today at 9:15am! Click here to join. __ WOD “RATTLESNAKE” FOR TIME: 15 Squat Cleans 12 Squat Cleans 9 Squat Cleans 6 Squat Cleans 6 Push Jerks 9 Push Jerks 12 Push Jerks 15 Push Jerks Run 200m after each movement [Barbell: 115/85] __ DAILY MINDSET “If ...
Friday July 23, 2021
Christy is working through her Push Presses during Tuesdays WOD! __ WOD “ADULTING” AMRAP 18: 30 Single Dumbbell Alternating Power Snatches (50/35) 30/24 Calorie Bike 30 Toes to Bar 30 Single Dumbbell Box Step-ups (24″/20″) __ DAILY MINDSET “Roses that are left unpruned can become a tangled mess of old and new canes, all competing ...
Thursday July 22, 2021
Tanya gets the award for coolest hair while lifting! __ WOD [PART 1] HANDSTAND WALK Skill Work (15:00) [PART 2] “CHEEKY MONKEY” In teams of two, AMRAP 15: 50 Double Unders 2 Rope Climbs (15ft) The “resting” partner will hold a 45-lb plate while the other partner completes a round. Both genders hold a 45-lb ...
Wednesday July 21, 2021
The 6am group is enjoying some cooler temps as they work through their Air Squats! __ WOD “POKER FACE” AMRAP 5: Buy-In: 400 Meter Run Max Rounds With Time Remaining: 12 Front Squats (115/85) 6 Burpee Box Jump Overs (24″/20″) [Rest 5 Minutes ] AMRAP 5: Buy-In: 400 Meter Run Max Rounds With Time Remaining: ...
Tuesday July 20, 2021
John and Heather are working on heir “buns of steel” with Front Rack Lunges! __ WOD ”ROW YOUR BOAT” For Time: 3 Rounds: 15 Deadlifts 10 Push Press 5 Bar Muscle-Ups Directly Into… 1500m Row Directly Into… 3 Rounds: 15 Deadlifts 10 Push Press 5 Bar Muscle-Ups [Barbell: 135/95] All genders = 1500m Row __ ...
Monday July 19, 2021
It’s really hard to be off your phone for 20 minutes to get a WOD in! __ WOD PART 1: “HEAVY DOUBLE POWER SNATCH” [12:00] Power Snatch 2-2-2-2-2 *Increase loads across each set *If newer, increase reps to 5 at light loads *Touch & Go PART 2 : “REMAIN CALM” AMRAP 10: 4 Rounds: 30 ...
Sunday July 18, 2021
If you haven’t jumped in on Heathers Saturday Yoga, you are missing out! Join us every Saturday at 9:15am! __ Happy Birthday Alia! __ Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on! __ WOD “STUD FINDER” AMRAP 16: 1 Wall Walk 8 Overhead Squats (95/65) 2 ...