workout of the day
11.21.2023. Member of the Month
WVV
5:00 AMRAP
10/8 cals choice + 2 snatch (power or squat) 155/105 + 2 ring muscle ups
2:00 rest
5:00 AMRAP
10/8 cals choice + 3 cleans (power or squat) 185/125 + 3 sHSPU
2:00 rest
5:00 AMRAP
10/8 cals choice + 4 DL 225/185 + 4 pistols each side
03.22.2023 Member of the Month
WOD
Lianne- Member of the Month
10 rounds for time
3 deadlifts @70-75% max
10 wall balls 20/14
20 DUs or speed steps (count right foot only)
02.20.2023 Member of the Month
WOD
Member of the Month Christian Mynderse
Every 1:15 for 7:30
18-15-12-9-6-3
Thrusters
build load
01.23.2023 Member of the Month
"10-4, good buddy"
AMRAP in 26 minutes (26 because my birthday is May 26th )
10 cal bike
4 strict pull-ups (2 regular pull-ups, 2 chin-ups)
4 deadlifts
4 hang power cleans
4 front squats
4 hand-release pushups
Every 4 minutes (starting at 4:00) = 10 burpees
(4:00/8:00/12:00/16:00/20:00/24:00)
Barbell
135/95 115/75 95/65
12.19.2022 Member of the Month
WOD
"Holy Trinity"- Member of the Month Trinity S.
For Time
7-7-7
power clean, front squat, thruster 115/85
Rest 1:00
6-6-6
power clean, front squat,, thruster 135/95
Rest 1:00
5-5-5
power clean, front squat, thruster 155/105
Rest 1:00
complete 20 burpee box jump 24/20"
11.18.2022 Member of the Month- Meredith
WOD
"Mere Bear"
400m run
then
5 rounds
3 pull ups
4 TTB
5 HSPU
20 double unders
400m run
then
75 hang power snatches 45/35
every break is a 15 second rest
For total time
08.25.2022 Member of the Month
Member of the Month
Julie
6 rounds for time
5 clean & jerk 135/95 115/75 95/65
5 front squats 135/95 115/75 95/65
4 box get overs 48/40"
4 lengths agility ladders
3 pull ups- strict if you can do them, otherwise kipping
3 TTB
200m run
rest 2:00