1.10.2020

WODTeams of 3:35 Minute AMRAP30 Hand-Release Push-ups (Non-working partners hold plank)30 Sit-ups (Non-working partners hold plank)75 Deadlifts 135/9575 Back Squats (Off the Rack) 95/65 30 Hand-Release Push-ups (Non-working partners hold plank)30 Sit-ups (Non-working...

1.9.2020

SWODPausing Push JerkBuild to Heavy Set of 2*Pause for 3 seconds on the drop/jerk WODOn the 3:00 x 5 Rounds:15 KB Swings 53/3510 Box Jump Overs (24/20)5 Push Jerks *Build to a Heavy Set of 5 On Push Jerk. You may increase your weight each round. *Score are all the...

1.8.2020

SWODStrict Gymnastics9-6-3:Strict Chest to Bar Pull-upsStrict Handstand Push-ups Directly Into… 3-6-9:Strict Pull-upsStrict Ring Dips *4 Minute Time Cap on Each WOD2 Rounds:50/35 Calorie Assault Bike1k Row50 Wallballs (20/14)

1.7.2020

SWODPausing Power CleanOn the 1:30 x 5: 1 Pausing Power Clean1 Power Clean*2 Second Pause at Knee*2 Second Pause in CatchSet 1: 60%Set 2: 63%Set 3: 66%Set 4: 69%Set 5: 72% STIMULUS Working through 5 sets of this 2-rep power clean complexThere are two pauses on the...

1.6.2020

SWODBack Squat WavesSet 1: 4 Reps @ 83%Set 2: 3 Reps @ 89%Set 3: 2 Reps @ 95% 3 Minutes Rest Set 4: 4 Reps @ 89%Set 5: 3 Reps @ 95%Set 6: 2 Reps @ 101% 3 Minutes Rest Set 7: 4 Reps @ 95%Set 8: 3 Reps @ 101%Set 9: 2 Reps @ 107% WODAMRAP 5:21-15-9:Overhead Squats...

Coach Dan’s Sunday Spotlight 1.5.2020

Happy New Year! I love this time of year and I hope you all have had a chance to sit down and review 2019 and set goals for 2020. Let me know if there is any way I can help you accomplish your goals this year. Dexabody ChallengeThe final quarter of 2019 did not have...

1.4.2020

2 Rounds:500 Meter Row30 Single Dumbbell Box Step-Ups (24/20)40/28 Cal Bike30 Single Dumbbell Hang Clean & Jerks500 Meter Ski Erg30 Single Dumbbell Power Snatches Dumbbell: 50/35 *The Row, Bike and Ski Erg can be done in any order but all three must be done each...

1.3.2020

Teams of 3Part 1:10 Minutes to find heavy 1 Rep thruster.*All three partners added together is your score Immediately into Part 2 Part 2AMRAP 20:200 Meter Row7 Thrusters (95/65)5 Burpees over the Bar *Complete Full Rounds Before Switching **Two Scores. Combined weight...

1.2.2020

SWOD DeadliftBuild to a moderate set of 6 WODAMRAP 12:3 Deadlifts (205/145)6 Sit-ups20 Double Unders6 Deadlifts (205/145)12 Sit-ups20 Double Unders9 Deadlifts (205/145)18 Sit-ups20 Double Unders…Up By 3’s and 6’s Until Finish. Double unders are...