Friday November 8, 2024
5 rounds, 1 min per station, for max reps of:
Row Calorie
Wall Ball, 20/14 lbs
Strict Pull-up
Rest 1 minute
Thursday November 7, 2024
For time:
2-4-6-8-10-8-6-4-2 reps of:
Hang clean 115/80
Toes to Bar
Perform 20 Double unders after each round
Wednesday November 6, 2024
Please note, we will be running our normal classes tomorrow, starting at 5:30am.
24-21-18-15-12 reps, for time of:
Dumbbell Snatch
Box Jump Over 24/20
Tuesday November 5, 2024
Due to the storm arriving tomorrow, we will only be Running our morning classes ( 5:30am, 6:15am and 7am). All other classes for the day will be Cancelled. We will continue to keep you updated via email and social media for Wednesday classes.
“Tabata Something Else”
Tabata Pull-up
Tabata Push-up
Tabata Sit-up
Tabata Air Squat
*The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Today’s Tabata score is the TOTAL reps performed in all of the intervals.
Monday November 4, 2024
Every 4 mins for 20 mins do:
Run 200 meters
5 Power Cleans 135/95
4 Squat Cleans 135/95
9 Burpees
Saturday November 2, 2024
Reminder: Due to the Kipping Pull-Up Clinic tomorrow, there will be NO Open Gym. Join us for our regularly scheduled 9 AM group class!
In teams of 2, with 1 partner working at a time, complete the below for time:
100 Box Jumps 24/20
50 Deadlifts 205/135
120 Wall Balls 20/14
100 Sit-ups
100 Lunges
Row 800 meters
Friday November 1, 2024
For time:
30 Burpees
28 Alternating Dumbbell Snatches
Plank Hold 1:30
20 Burpees
24 Alternating Dumbbell Snatches
Plank Hold 1:30
10 Burpees
20 Alternating Dumbbell Snatches
Plank Hold 1:30
*choose your load for the dumbbell snatch.
Thursday October 31, 2024
5 rounds for time of:
35 Double Unders
6 Squat Snatches 95/65
7 Overhead Squats 95/65
8 Chest-to-bar Pull-ups
Wednesday October 30, 2024
For 5 cycles: AMRAP in 3 mins of:
10 Hand Release Push-ups
5 Unbroken Hang Power Cleans 155/105
20 AbMat Sit-ups
Rest 1 min between each cycle. For each cycle continue the AMRAP.
Tuesday October 29, 2024
For time:
Row 1000/800 meters
-- then --
5 rounds of:
15 Shoulder Press 85/55
14 Weighted Box Step-ups 53/35
Monday October 28, 2024
Pause Back Squats 3-3-3-3-3 (3 second pause at bottom)
Then:
Complete as many rounds as possible in 10 mins of:
12 Squat Cleans 95/65
12 Toes-to-bars
Saturday October 26, 2024
Reminder: The beach wod will be at public beach at 7:30am! Also, we will still be running our regularly scheduled open gym from 7:30am to 9am and group class at 9am!
Class WOD:
In teams of 2, with 1 partner working at a time, complete:
25 Rounds for time:
7 Wall Ball Shots 20/14
6 Box Jump 24/20
5 Power Clean 115/80
*alternate exercises. You go I go style.
Beach WOD:
Beach wod
Partner carry technique
Then,
With a partner (you go I go)
3 rounds each
50m swim or walk/run in the water
25 push ups
-into-
3 rounds each
50m swim or walk/run in the water
25 air squats
-into-
3 rounds each
50m swim or walk/run in the water
25m partner carry
Friday October 25, 2024
Every minute on the minute for 24 mins, alternating between:
10-15 Push Jerks 115/80
15/12 Row Calories
8 Lateral Burpee Over Bar
10-12 Hang Power Cleans 115/80
*start at any station
Thursday October 24, 2024
5 rounds for time of:
25 Goblet Squats 53/35
40 Double Unders
12 Pull-ups
Wednesday October 23, 2024
Complete as many rounds as possible in 15 mins of:
3 Deadlifts, 275/185 lbs
9 Box Jumps, 24/20 in
7 Toes-to-bars
Monday October 21, 2024
5 rounds for time of:
Run 200 meters
12 Power Snatches 75/55
8 Strict Pull-ups
Saturday October 19, 2024
In teams of two, with one partner working at time, alternate between movements to complete:
10 Rounds total of:
Row 250 meters
13 Toes to Bar
12 Hang Power Snatches
Friday October 18, 2024
5 Rounds for time:
9 Power Cleans 115/80
9 Front Squats 115/80
9 Shoulder to Overhead 115/80
Thursday October 17, 2024
10 rounds for time of:
2 Ring Muscle-ups
14 Sit-ups
8 Kettlebell Swings 70/53
*muscle-up modification: 2 Bar muscle-ups or 4 Strict Pull-ups