Stephaniea day ago1 minMonday Sept 28th WODStrength: Press 5x4 @ 80% of 1 RM Conditioing: Every 2 Min for 7 Rounds (14 Min) 6 Devil Press (40/25) 8 Toes to Bar Max Reps Air Squats ...
Stephanie4 days ago1 minFriday Sept 25th WODStrength: 9min EMOM: 1 Power Clean 2 Hang Power Cleans 1 Push Press Conditioning: 16 Min AMRAP Cash in: 200m Farmers Carry (50/35)(40/25)...
Stephanie5 days ago1 minThursday Sept 24th WODStrenth: Bench Press 3x10 @ 65-70% Barbell Bicep curls 3x10 Tricep Ext 3x10 Conditioning: 9 Rounds For Time: 2 Strict HSPU 6 Deadlifts (...
Stephanie6 days ago1 minWednesday Sept 23rd WODPartner WOD: 26min AMRAP: *26 Reps of each movement...split reps evenly btwn partners) KBS Wall Balls Hang Power Snatch (135/85)(115/75)(...
Stephanie7 days ago1 minTuesday Sept 22nd WODStrength: Deadlift 4x5 Conditioning: 15 min Amrap 41 Dubs 9 Slam Balls 10 Back Squats (155/105)(135/85)(115/75)
StephanieSep 201 minMonday Sept 21st WODStrength: Strength: Strict Press 5x5 @ 75% or 1 RM Conditioning: 15 Min Amrap 7 Hang Power Clean (135/85)(115/75)(95/65) 10 Push Press (...
StephanieSep 171 minFriday Sept 17th WODStrength: 10MIN EMOM 1 squat clean 1 hang squat clean 1 Hang Power Clean (increase weight as you go) Conditioning: 15 Min Amrap 200 Meter...
StephanieSep 171 minSept 17th WODStrength: Bench Press 4 x 5reps @ 80-85% 1 RM Triple Set Hammer Curls 3x12 Tricep Ext 3x12 DB Rows 3x12 8 Rounds (15min Cap) 8 Pull Ups ...
StephanieSep 161 minWednesday Sept 16th WODWarm Up: Push Jerk Review Parnter WOD 50 Power snatches (75/55) 50 KBS 50 Weighted Sit ups 50 shoulder press (75/55) 40 Power snatches (9...
StephanieSep 141 minTuesday Sept 15th WODStrength: 10min EMOM 4 Front Squat (As heavy as possible for the full 10min) Conditioning: 15min AMRAP 6 Pull ups 8 Deadlifts (225/155)(...
StephanieSep 131 minMonday Sept 14th WODStrength: Find a 1rm Push Press Conditioning: "The Chief" 5 rounds of 3-minute AMRAPS 3 power cleans (135/95lb), 6 push-ups and 9 air squ...
StephanieSep 101 minSept 11th Tribute WOD “Never Forget”This 9/11 we will be doing the hero WOD “343” 343 is a Hero WOD created and dedicated to honor the 343 FDNY firefighters who lost their l...
StephanieSep 101 minThursday Sept 10th WODStrength: Bench Press 4x3 @ 80-85% 1 RM Alt DB Bicep Curls 3x12 Tricep Ext 3x12 Conditioning Every 2 Min for 16 Minutes (8 Rounds Total) ...
StephanieSep 91 minWednesday Sept 9th WODHAPPY BIRTHDAY TO THE NINJA.........DANIELLE!!! Conditioning: Partner WOD 9rds : "You go, I go" 9 Power Cleans (155/105)(135/85) 7 Pull u...
StephanieSep 71 minTuesday Sept 8th WODHappy 55th Birthday to Keith!! (We will be having a bday wod for Keith on Thursday since he will not be at the gym on his actual bday) St...
StephanieSep 31 minFriday Sept 4th WODStrength: Death By Power Clean (12 min cap) Get as far as you in the 12 min. Once you can not complete the reps per minute you are done r...
StephanieSep 31 minThursday Sept 3rd WODHappy Birthday to the one and only and our favorite 3x a day WOD'er... "Be Late Brian!" Strength: Bench Press 5x5 @ 75-80% 1 RM Alt DB Bi...
StephanieSep 11 minWednesday Sept 2nd WODPartner WOD! 2 Rds (30min Cap) 100 Slam Balls 80 Power Cleans (135/85)(115/75) 60 Alt DB Snatches (50/35)(35/20) 40 T2B 20 HSPU *After Ev...
StephanieSep 11 minTuesday September 1stTHE GYM WILL BE CLOSED LABOR DAY MONDAY SEPTEMBER 7TH! ENJOY THE LAST WEEKEND OF SUMMER! Strength: Deadlift 4x5 (heavier then last week) ...
