Saturday Nov 26th WOD
Partner WOD; 50 DB devil presses 45/25) 100 toes to bars 150 Box jumps over 24/20 in 50 DB Devil Press Split reps evenly
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Stephanie
- 1 day ago
- 1 min
Friday Nov 25th WOD
Strength: 10min EMOM 2 power cleans + 2 hang squat clean + 2 jerks Part 1 10min Amrap 16 Deadlifts (185/135) 15 KBS 50 Dubs Rest 2...
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Stephanie
- 2 days ago
- 1 min
Happy Thanksgiving Day Wod!
Partner Wod! BARBARA’S HOUSE 40 Pull-Ups 60 Push-Ups 80 Sit-Ups 100 Air Squats HELEN’S HOUSE 400 meter Run together 42 Kettlebell Swings...
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Stephanie
- 4 days ago
- 1 min
Wednesday Nov 23rd WOD
Reminder: There is NO 6pm class tonight Conditioning: Parnter WOD 25min AMRAP (Split reps evenly) 10 Devil Press (50/35)(45/25) 20...
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Stephanie
- 5 days ago
- 1 min
Tuesday Nov 22nd WOD
Strength: Back Squat Warm up: 2x3 @ 55-65% Working Sets: 4x3 @ 80% Super Set: Single leg KB/DB Stiff Leg DL (5x5) Conditioning: Every 2...
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Stephanie
- 6 days ago
- 1 min
Monday Nov 21st Wod
Strength: Strict Press Warm up: 2x3 @ 55-65% Working Sets 4x 3 @ 80% Super Set: Ring Rows 4x12 Conditioning: 4 Rounds Each Round is 3...
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Stephanie
- Nov 19
- 1 min
Saturday Nov 19th Wod
Partner Wod: 60/50 cal row (split) Then, 6 rounds (partner perform full rounds, 3 each): 30 double unders 15 wall balls then, 60/50 cal...
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Stephanie
- Nov 17
- 1 min
Friday Nov 18th WOD
Strength: Single Arm DB Bench Press 2x5 each arm (warm up sets) 5x5 each arm Super set ( Strict Pull ups 5x2-3 reps) Conditioning: 15 min...
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Stephanie
- Nov 16
- 1 min
Thursday Nov 17th WOD
Strength: High Hang Snatches (anywhere above the knee) Warm Up: 2x 2 @ 55%, 65% Working Sets: 4x2 @ anywhere btwn 75-85% Conditioning:...
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Stephanie
- Nov 15
- 1 min
Wednesday Nov 16th WOD
30min Amrap: Partner WOD 14 Handstand Push-ups 8 Thrusters (115/75)95/65) 50 Dubs/100 Singles 14 T2B 8 OHS (115/75) (95/65) 14 Burpees 50...
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Stephanie
- Nov 14
- 1 min
Tuesday Nov 15th WOD
Strength: Deadlift Warm up: 3 reps @ 55%, 60%, 70% Working Sets: 3 @ 75%, 85%, 90%, 80%, 70% Super Set: Split Squats 5x 3 Each leg “The...
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Stephanie
- Nov 13
- 1 min
Monday Nov 14th WOD
CLASS SCHEDULE: FRIDAY NOV 11TH - TUESDAY NOV 15TH FRIDAY 11/11: 5 & 6AM OPEN GYM, NO 9:30AM SATURDAY 11/12: 8AM & 9:15AM OPEN GYM, NO...
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Stephanie
- Nov 11
- 1 min
Saturday Nov 12th WOD
Conditioning: Partner Wod 30 min AMRAP: Partner 1: 500m row or 400m run (time keeper Partner 2: AMRAP: 5 pushups, 10 hang power cleans...
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Stephanie
- Nov 10
- 1 min
Friday Nov 11th WOD
CLASS SCHEDULE: FRIDAY NOV 11TH - TUESDAY NOV 15TH FRIDAY 11/11: 5 & 6AM OPEN GYM, NO 9:30AM SATURDAY 11/12: 8AM & 9:15AM OPEN GYM, NO...
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Stephanie
- Nov 9
- 1 min
Thursday Nov 10th WOD
Strength: Snatch + OHS Warm up: 2 reps @ empty bar, 55%, 65% Working Sets: 2 reps @ 65%, 75%, 80%, 70% , 60% Conditioning:15 Minute AMRAP...
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Stephanie
- Nov 8
- 1 min
Wednesday Nov 9th WOD
Conditioning: Partner Zeus Time cap: 30 min cAp 3 rounds for time – split reps evenly 30 Wall Balls, 20/14 lbs 30 Sumo Deadlift...
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Stephanie
- Nov 7
- 1 min
Tuesday Nov 8th WOD
CLASS SCHEDULE: FRIDAY NOV 11TH - TUESDAY NOV 15TH FRIDAY 11/11: 5 & 6AM OPEN GYM, NO 9:30AM SATURDAY 11/12: 8AM & 9:15AM OPEN GYM, NO...
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Stephanie
- Nov 6
- 1 min
Monday Nov 7th WOD
Strength: Front Squat Warm up: 2x3 @ 55-65% Working sets: 3 reps @ 75%, 85%, 90%, 80%, 70 % Super set: DB Glute Bridges 5x8...
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Stephanie
- Nov 5
- 1 min
Saturday Nov 5tH Wod
Partner Wod: Alternate Rounds 10 rounds 12/9 cal bike / row / ski 6 Front Squats (135/95)(125/85)(115/75) Then, 8 rounds of: 200m run 6...
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Stephanie
- Nov 3
- 1 min
Friday Nov 4th WOD
Strength: Push Jerk Warm up: 2x 2 @ 55%-65% Working sets: 4 sets of 3 reps @ 70-80% Conditioning: 5 rds 200m Run 15 OHS (95/65)
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