2019 11 01
W.O.D. Open WOD 20.4 There will be individual and team options for this workout. For more info on this workout, click here.
2019 10 31
Game: Class Choice W.O.D. Skittles WOD Partner WOD - alternate back and forth every movement with a partner until you finish your bag of skittles. Each partner gets their own bag of Skittles. For time! Red = 10 Air Squats Orange = 10 Russian KBS Yellow = 10 Push ups…
2019 10 30
Warm up - 10 min: 4 Way Hips 10 Nerve Floss/side 10 DF Cuban Press Band Shoulder Series Strength: Deadlift 9,7,5 Bench Press 9,7,5 Pause Ring Rows 3x10 Conditioning: 12 min EMOM: Min 1) 15/10 Cal Row Min 2) 20-50 Double Unders Min 3) 1-10 Bar Muscle Up or Toes…
2019 10 29
Skill: Kipping Pull up Progression W.O.D. Partner WOD - 20 min AMRAP: 2 rounds each: 3 Power Cleans 6 Push ups 9 Air Squats then immediately into 1 round each: 200m Run 21 KBS 12 Pull ups alternate rounds
2019 10 28
Warm up - 10 min: 8 Side Step Ups/Leg @40X1 15 Rocking Hip Flexor Mob/side Band Series 60 sec Close Grip Bar Hang Strength: Back Squat 9,7,5 1 Arm Press 3x10/arm Chest Supported Row 3x10-15 Conditioning: Partner WOD - 3 sets each: 20 Alternating DB Snatch 50 ft. DB Walking…
2019 10 27
There will be no class today. We are in Bozeman with a bunch of our crew for a team competition! See you Monday!
2019 10 25
W.O.D. Open WOD 20.3 There will be individual and team options for this workout For more info on this workout, click here.
2019 10 24
Game: Class Poll W.O.D. 20 min @80% effort: 200m row 12 Body Weight Step Ups Farmer Carry Lap 30 sec Ring Plank or Front Leaning Rest 200m Ski/Run/Bike 12 Russian KBS Sandbag Bear Hug Carry Lap 30 sec Hollow Hold
2019 10 23
Warm up - 10 min: 4 Way Hips 10 Nerve Floss/side 10 DF Cuban Press Band Shoulder Series Strength: Deadlift 10,8,6 Bench Press 10,8,6 Pause Ring Rows 3x10 Conditioning: 4 sets - 90 sec ON/OFF: 250/200m Row Double Unders for Remainder Score is total # of Double Unders
2019 10 22