Tuesday
Happy New Year everyone! Barbara 5 rounds, each for time, of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats Rest precisely three minutes between rounds. Post total time minus the 12 minutes of rest to the Zen.
Happy New Year everyone! Barbara 5 rounds, each for time, of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats Rest precisely three minutes between rounds. Post total time minus the 12 minutes of rest to the Zen.
WOD A: Nate Complete as many rounds as possible in 20 minutes of: 2 muscle-ups 4 handstand push-ups 8 2-pood/1.5 pood kettlebell swings Post rounds completed to Zen. WOD B: Complete as many rounds as possible in 20 minutes of: 4 Chest to bar pull ups 8 push press 95/65lb 16 Kettlebell Swings 55/35lb Post
EMOM for 15 minutes Squat Cleans For the first 5 minutes 3 reps Second 5 minutes 2 reps Third 5 minutes 1 rep on the minute. Then: Box Back Squat 5×5 @ 80% of 1 rep. Post cleans to the Zen.
Welcome back everyone! WOD On a 12-minute clock, 4 rounds of: 1 minute of 1.5-pood kettlebell snatches 1 minute of sit-ups 1 minute of lunges Post reps completed for each exercise to the Zen.
Holiday Hours: Normal hours today. We will have normal hours Saturday for open gym. We will be CLOSED Christmas December 25th AND December 26th. Wednesday Normal hours. Merry Christmas!! and Have fun in this WOD! WOD 12 days of Christmas. This workout will be done exactly like the song. Example: 1 Power Clean, 2 wall
On the 11th day of Christmas my true love gave to me: 11 GHD sit ups 10 Wall balls 9 Kettlebell Swings 8 grasshoppers 7 pull ups 6 walking lunges 5 BURPEES 4 Front squats 3 box jumps 2 wall climbs 1 power clean EMOM for 20 minutes Even: Deadlift 5 reps (all reps must
On the 10th day of Christmas my true love gave to me: 10 Wall balls 9 Kettlebell Swings 8 grasshoppers 7 pull ups 6 walking lunges 5 BURPEES 4 Front squats 3 box jumps 2 wall climbs 1 power clean WOD 3 rounds for time of: 40 Sit Ups 30 Kettlebell Swings 55/35lb 20 Burpees
On the 9th day of Christmas my true love gave to me: 9 Kettlebell Swings 8 grasshoppers 7 pull ups 6 walking lunges 5 BURPEES 4 Front squats 3 box jumps 2 wall climbs 1 power clean EMOM for 20 minutes Even minutes: 5 thrusters Odd Minutes: 7/5 pull ups (strict preferably) With the thrusters
On the 7th day of Christmas my true love gave to me: 7 Pull ups 6 Walking lunges 5 burpees 4 front squats 3 box jumps 2 wall climbs 1 power clean WOD 5 Rounds for time of: 6 Clean (power) and Jerks 135/95lb 12 Wall Balls 20/14lb 24 Double unders Post times to the