Category Archives: WOD

HBDMegan

021918

By | WOD | No Comments
Happy Presidents Day! Reminder: Classes at 9:15am & 6pm only! Happy Birthday to Megan Healy whose birthday was Sunday! Partner WOD! 3 Rounds for max reps: Run 150m/Max Wallball (20/14#)...
Read More
rich-froning-hey-girl

021718

By | WOD | No Comments
Happy Birthday Kim! 20-minute AMRAP of: 250/200m Row (Scale row in order to complete in 1 minute or less) 10/7 HSPU or 15/10 HRPU (Sore from thrusters? Do HRPU) 10...
Read More
RobC2B

021618

By | WOD | No Comments
A) 20rep Back Squat Goal is to increase load used for 3-minute AMRAP last week. B) For time or total reps: 0-5 minutes: 50 Thruster (95/65# or ~50% of 1RM...
Read More
HBDevanTiffany

021518

By | WOD | No Comments
Happy Birthday Evan & Tiffany!! Reminder: Restorative Stretch class at 7:30pm! Get bendy! Against a 4 minute running clock: 400m Run Max WB (20/14#) Against a 4 minute running clock:...
Read More

021418

By | WOD | No Comments
President's Day Schedule: Classes at 9:15 & 6pm only! A) Snatch 12 minutes to build to a heavy double. Sore from squat cleans yesterday? Sub out power snatch. B) 4...
Read More
powerclean

021318

By | WOD | No Comments
A) Every 2 minutes for 12 minutes (6 sets) Power clean + hang clean + front squat Increase load across all 6 sets Compare to 012218 B) 5-7 RFT of:...
Read More
T2B

021218

By | WOD | No Comments
EMOM x 24 (8 Sets) Minute 1: 4-10 HSPU Minute 2: 8-20 Calorie row Minute 3: 10-20 DU + 5-10 T2B Mobility: 1:00 thread the needle 1:00 twisted cross 1:00...
Read More
DBSnatch

021018

By | WOD | No Comments
For time: 10 MU or 20 Dips & 20 Pullups 40/30 Box Jumps (24/20") 40/30 DB Snatch (50/35, 35/25, 25/15) 40/30 Burpees 40/30 DB push press 40/30 T2B 10 DB...
Read More
erg

020918

By | WOD | No Comments
A) 3 minute AMRep of: Back Squat (185/125, 135/95, 95/65) B) 3 minute AMRep of: AB calories C) 3 minute AMRep of: Burpees to a 6" target Complete A, B,...
Read More
du

020818

By | WOD | No Comments
Workout alongside Team RWB at 6:45pm! "Baseline intervals" 2 Rounds each for time: 500m Row 40 Air Squats 30 AbMat Sit-ups 20 Push-ups 10 Pull-ups 3 minutes rest between rounds...
Read More