Saturday
There is no yoga today. we open at 9:30am, come in for a fun workout… No points, no score just a fun workout! 9:30-Noon.
There is no yoga today. we open at 9:30am, come in for a fun workout… No points, no score just a fun workout! 9:30-Noon.
On Saturday we will have a ‘fun WOD’…. these are workouts where time does not matter, but fun does. No really it is about having fun! Push up program: Perform 50%, 40% and 30% of the reps for your 2 minute push up max. Rest 2-3 minutes between rounds. WOD 4 Rounds for
Powerlifting Back Squat 1 rep max Weightlifting Clean 3×5 (go by feel) Clean pull 3×3 90-100% of 1 rep Back Squat 3×5 @70% Conditioning 2-4 rounds 10-20 Ring crunches Active mobility/movement… i.e walking lunges with rotation, scorpions, or handstand holds.
Powerlifting Deadlift 1 rep max Weightlifting Mobility…. WOD 21-18-15-12-9-6-3 rep rounds for time: Sit ups Walking lunges Triple unders* *If you cannot do triple unders do double unders… if you cannot do either, you will practice the double unders for two minutes per round. Post loads and times to WODHOPPER!!!
Powerlifting Shoulder Press 1 rep max Weightlifting Jerk 3×3 (by feel) Push Press 3×3 (by feel) Push Up program: 4 rounds of: One armed planks and or T planks. :30 seconds per side. WOD 15 minute AMRAP. 12 kettlebell snatches 55/35 (12 per arm) 15 Ring Rows (with feet on a box that are at
Powerlifting Front Squat 1 rep max Weightlifting Snatch 3×3 Snatch pull 3×3 Front Squat 3×3 @75% WOD AMRAP in 15 minutes of: 3 bar muscle ups (masters chest to bar) 6 ring push ups 9 Goblet Squats 55/35lb (masters 45/25lb) Post loads and times to WODHOPPER!!!!
There is NO YOGA. There is NO open gym. Come ready to play! We open at 9:30 and will close at Noon. TEAM WOD With two person teams: 20 Minute AMRAP Power Cleans* 60 Wall Balls 20/14 40 Burpees *The repetitions for the power clean will vary depending which weight you choose. The reps are
Saturday TEAM WOD!!! Read More »
WOD With two person teams: 20 Minute AMRAP Power Cleans* 60 Wall Balls 20/14 40 Burpees *The repetitions for the power clean will vary depending which weight you choose. The reps are for the team not per individual. 155/110lb 10 reps 135/95lb 16 reps 115/80lb 22 reps 95/65 28 reps 75/55 32 reps Power Cleans:
Saturday TEAM WOD! Read More »
The better we can move our body and know where it is at and have control in all movements, the better we will be able to move objects and other people if necessary. We will be having a TEAM WOD on Saturday!! I hope you have your partner and a plan ready! Push Up
Team WOD this Saturday! We will open at 9:30 and close at noon. There will be no set start time. We can run several heats for the Team WOD. There is still time to put together a team. Let us know if you do not have a partner. Powerlifting Back Squat 5,5,5 (de-load) Weightlifting Clean