Blog Search

Open Gym

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Open Gym: Athlete's Choice Work on a Weakness[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="667" img_size="large" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text] [/vc_column_text][/vc_column][/vc_row]

Team WOD

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]WOD: Conditioning Partner Challenge: 4 minutes of :45 on :15 off with partners switching between the following exercises during the 4 minutes: Push Press (45/35#)/ Kettle Bell Swings (24/16kg) Box Jumps (24/20")/ SDLHP (summo dead lift high pull) (45/35#) Sit Ups / Pull Ups Burpees /…

Air Force

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill Dips (Rings, Box, Parallettes) WOD: Conditioning 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squat Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute…

Ring the Bell

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill Double Unders 10 min EMOM Add 5 reps each minute WOD: Conditioning 30 Slam Balls -then- 3 RFT 25 Kettlebell Swings (24/16kg) 50 Sit UPS -then- 30 Slam Balls Finish: Midline 30 Windmills[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="207" img_size="large" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text] [/vc_column_text][/vc_column][/vc_row]

Up Hill

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Front Squat 3 x 3 WOD: Conditioning 15 min AMRAP 1-2-3-4-5-6-7-8-9... Pull Ups Push Ups Air Squats Finish: Midline Weighted Planks 2 x 45 secs[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="651" img_size="large" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text] [/vc_column_text][/vc_column][/vc_row]

The Night Before Wall Balls

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill Weakness Wednesday 15 mins to work on a weakness WOD: Conditioning 150 Walls Balls (20/14#) For Time... Finish: Recovery Mobility (Hips/Shoulders)[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="460" img_size="large" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text] [/vc_column_text][/vc_column][/vc_row]

Joy to the Wall

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Deadlift 5x3 Progressive Loading WOD: Conditioning 5 RFT 10 Wall Walks 10 Toes 2 Bar 10 Jumping Lunges Finish: Midline 2 x ME Chin Up Hold[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="342" img_size="large" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text] [/vc_column_text][/vc_column][/vc_row]

Too much Nog

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Double Unders 5-10-15-20-25-30-35-40-50 Each round must be performed unbroken before moving to the next round. 10 Min time cap. WOD: Conditioning Back Squat 6x3 Push Press 5x6 Finish: Midline 30 (4) ct Mountain Climbers[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="599" img_size="large" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text] [/vc_column_text][/vc_column][/vc_row]

12 Days of Fitness

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Rowing 500m for time 2 min Rest & Repeat WOD: Conditioning 1 Body weight clean and jerk 2 Deadlift 3 Box jumps 4 Push ups 5 Pull ups 6 Walking lunges 7 Burpees 8 Kettlebell swings 9 Single arm dumbbell or kettlebell snatch 10 Air…