by Conner Andrews | Dec 23, 2019 | WODs
AM Classes Only today! 5:30am, 7, 8:30 Warm Up: :30 on :10 off Air Squats Shoulder Taps Lunges Push Ups PVC Pass Throughs Skill: A) Back Squat 3@ 70% 3@ 80% 3+@ 90% *phase 2, adding 10# to 1RM then 90% of that B) Bench Press (end of Phase 1) 5@75% 3@85% 1+@95% *phase...
by Conner Andrews | Dec 22, 2019 | WODs
Warm Up: Coaches Choice! WOD: HIT 12 Days of Christmas! 1- Wall Walk 2- Goblet Squats 30′ Farmers Carry 4- Toes to Bar 5- DB Push Press 60′ Walking Lunge 7- Sit Ups 8-Burpees 9-Box Jumps 10-DB Deadlifts 11-Push Ups 12- Cal Row or...
by Conner Andrews | Dec 22, 2019 | WODs
Regular Schedule Today! Come in and tackle the 12 Days of Christmas! Warm Up: Dynamic then prep and warm up all the movements! WOD: Harpoons 12 Days of Christmas 1-Handstand Push Up 2-Thrusters (75/55) 3-Power Cleans 4- Shoulder to Overhead 5- Wall Balls 6- Kettlebell...
by Conner Andrews | Dec 21, 2019 | WODs
Warm Up: Coaches Choice WOD: 100 Kettlebell Swings (53/35) or big dog (70/53) *EMOM 30 Double Unders *Starts with Double Unders After Party: Tabata Plank Tabata Russian Twist
by Conner Andrews | Dec 21, 2019 | WODs
Warm Up: Coaches Choice! Skill: 30-20-10 (Not for Time but Quality) Slam Balls Renegade Rows Empty Barbell Bicep Curls WOD: 10 RFT 25 Double Unders 5 Burpees
