W.O.D.

GYM WILL ONLY BE OPEN AT 9AM FOR A TEAM WOD , NO OPEN GYM IT WILL ALSO BE THE IN-HOUSE PARTNER COMPETITION KICK-OFF AND TEAMS WILL BE ANNOUNCED!

Last day to sign-up for competition and complete ranking WOD!!! Workout of the Day Partner Competition Ranking WOD PART A 10 min. time cap –1 Rep Max Deadlift Score – 1RM weight/Bodyweight = % bodyweight 3 min. rest PART B AMRAP 8 min. Run 800m Max (calorie) Row Score- Total calories rowed 3 min. rest …

Ranking WOD Read More »

Strength Push Press 10-5-3-1-1-1-3-5-10 reps Workout of the Day For Time. 2-4-6-8-10 reps of: Overhead Squats 4-8-12-16-20 reps of: Box Jumps Finisher: 100 Situps Alternate Workout 3 Rounds (9 min. total) 1 min. of each Slam ball (for max reps) Plank hold GHD Situps (for max reps)

Workout of the Day 3 Rounds 12 Goblet Squats 12 Push-ups 400m Run 3 Rounds 10 Wall Ball 10 KBS Advanced Workout 53/35 HSPU 2 for 1 53/35

Strength Front Squat 3-3-3-3-3 reps Workout of the Day For Time. Run 800m 35 Back Squats 50 Double Unders Alternate Workout For Time. 2K Row

Tiffani’s Birthday Workout Partner WOD Buy-in – 1st partner completes 19 Stone to Shoulder (S2S) while 2nd partner planks (if plank breaks, P1 must stop S2S until plank restarts) then switch (P1 planks/P2 19 S2S) Then… 2 Rounds 1st parner run 200m backwards, then 2nd partner runs 200m backwards Then… 1st partner completes 18 burpees, …

Happy Birthday Coach Tiffani!! Read More »