Wednesday, December 5, 2024

Happy Birthday Vey!!!! Excited to Celebrate YOU!!

Vey's Birthday Warm Up

-11 Push Ups

-28 Sit Ups

-86 Side-to-Side

Vey's Birthday Group Run

-1986 Mile

Vey's Birthday WOD

-38 Squats

-38 KB Swings

-38 MB Toss

-38 Lunges

-38 Jumping Jacks

Monday, December 2, 2024

Warm Up

Stretch

Light Jog

2 Rounds

-10 Bar Hangs

-10 Deck Push Ups

-10 Sit Ups

-10 Squats

Skill/Strength

TABATA

- Deadlifts

Conditioning

4 Rounds 

-300m Run

-10 MB Cleans

-15 MB Toss

-20 MB Sit Ups

Wednesday, November 20, 2024

 Happy Birthday Allen!!! Excited to celebrate YOU!

Allen's Birthday Warm UP

Stretch

-64 Side-to-Side

-11 Burpees

-23 Lunges

Allen's Birthday Run

-1960m Run

Allen's Birthday WOD

-11 Manmakers

-23 Step Ups

-60 Singles

-11 Push Ups

-23 Sit Ups

-60 Singles

-11 DB Push Press

-23 Mountain Climbers

-60 Singles

-11 Pull Ups

-23 DB Scissors

-60 Singles

Thursday, November 14, 2024

Warm Up

As Posted

Skill

-TABATA KB Swings

Conditioning

6 Rounds

- 100m Sprint

- 10 Push-Ups

- 15 Sit-Ups

- 20 Unbroken Squats

Wednesday, November 13, 2024

 Warm Up

As Posted

Group Warm Up

5 Attempts of 100m Row 

Trying to stop at 100m

1 burpee for each m you are under

1 pull-up for each m you are over

Conditioning

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 -

- Shoulder to Overhead 

- Lunges

- Knees to Elbows (or 2x Sit-ups)

Monday, November 11, 2024

Veteran's Day WOD

Warm Up

Stretch

150m Shuttle Run

-24 Lunges

-24 Sit Ups

Skill/Strength

Alternating TABATA

-DB Scissors

-Weighted Glute Bridge

Conditioning

Eleven 11

AMRAP

-Burpees

-DB Thrusters

Wednesday, November 6, 2024

Warm Up

As Posted

Skill/Strength

-500m Row

-500 Singles/Side-to-Side

Conditioning

-12 MB Toss

-1 Push Ups

-11 MB Toss

-2 Push Ups

-10 MB Toss

-3 Push Ups

-9 MB Toss

-4 Push Ups

-8 MB Toss

.... and so on...

-1 MB Toss

-12 Push Ups