by Stefani | Dec 28, 2015 | WODs
Skill/Strength/Buy-in: GHD sit-up and hip extension review, then 3 sets 10 GHD Sit-ups 15 GHD Hip Extensions WOD: Chelsea 30-minute EMOM 5 Pull-ups 10 Push-ups 15 Squats *If you fail to do all in one minute, rest the next minute and then continue the workout.* HAPPY...
by Stefani | Dec 24, 2015 | WODs
No formal classes today or tomorrow, but the gym will be open. Please enjoy your holiday!
by Stefani | Dec 22, 2015 | WODs
Skill/Strength/Buy-in: Double Unders and Pistol review, then 5 Rounds 25 Double Unders 8 Alternating Pistols WOD: 12 days of Christmas 1 Sumo Deadlift High-Pull 2 Thrusters 3 Push Press 4 Hang Power Cleans 5 Hang Power Snatches 6 Kettlebell Swings 53/35 7 Pull-Ups 8...
by Stefani | Dec 22, 2015 | WODs
Skill/Strength/Buy-in: Kipping / Muscle-up practice Those that are proficient at Muscle-ups: 4 sets 5 Strict Pull-ups 4 Butterfly Pull-ups 3 Butterfly C2B 2 Bar Muscle-ups WOD: “JACKIE” 1000 meter row 50 Barbell Thrusters 30 Pull-ups Cash Out of 20 Burpees...
by Stefani | Dec 21, 2015 | WODs
Skill/Strength/Buy-in: Back Squat set 1: 5 reps as heavy as possible set 2: 4 reps AHAP set 3: 3 reps AHAP set 4: 2 reps AHAP set 5: 1 rep AHAP 3 minute rest in between sets WOD: AMRAP 9 20 Double Unders 10 Hang Power Snatches 115/75 20 Double Unders 10 T2B HAPPY...
by Stefani | Dec 17, 2015 | WODs
Skill/Strength/Buy-in: Toes to Bar WOD: “NATE” AMRAP 20 2 Muscle-ups 4 HSPU 8 KBS 70/55 Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son...
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