by Madeline Volk | Oct 27, 2018 | WODs
Good luck to Julie in her Marathon today!! She has relentlessly trained to prepare for this event so wish her well! Nor’easter: As of right now, the gym miraculously has power. Double check before class and Teens! Warmup: Conner’s choice Skills: 3 rounds:...
by Madeline Volk | Oct 26, 2018 | WODs
Warm-up: Cat’s choice This is intended to be a HEAVY day. Give the lifts your utmost intensity! WOD: With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.) Start with an empty barbell and snatch for as long as possible. Once...
by Madeline Volk | Oct 25, 2018 | WODs
Warm-up: 1000m row 30 hollow rocks 30 kip swings 30 air squats 500m row Skills: EMOM 10 5 Front squats directly into 5 box JUMPs WOD: 3RFT: 9 DB Facing Burpees 12 HSPUs 15 DB Front Squats...
by Madeline Volk | Oct 24, 2018 | WODs
warm-up: Dynamic Skills: AMRAP 7: 10 alternating strict TTB 10 Russian Twists 10 SA OH lunge WOD: AMRAP 20 with a partner: 20.18.16.14.12.10.8.6.4.2 Cal Row 10.9.8.7.6.5.4.3.2.1 Devils Press Split however you...
by Madeline Volk | Oct 23, 2018 | WODs
warm-up: CrossOver Symmetry CFH Oly warm-up skills: 3×10 good mornings WOD: 4 total rounds: AMRAP 3, rest 1:00: 10 TTB 10 hang snatches (95/65)
