workout of the day
11.03.2023
WOD
"Gimme, Gimme, Gimme"
For Time
10-8-6-4-2
Clean & Jerk 135/95
TTB
then
20/18 cals bike
then
5-4-3-2-1
Clean & jerk 155/105
strict pull ups
then
10/8 cals row
10.21.2023. Partner WOD
WOD
"In Deep"
with a partner
buy in: 60 cals bike
10 rounds- you go I go
3 C2B pull ups
6 pull ups
9 TTB
12 alternating DB snatch. 50/35. 35/20
cash out: 100 cals row
*one work, one rest on the calories and on the rounds, one person completes a full round before switching
07.21.2023
WOD
"Ghosted"- from Proving Ground
For Time
20 devil's press 50/35 35/20
40 TTB or hanging knee raises
60 box jumps 24/20"
every 2:00, starting at 0:00, complete 30 DUs
07.13.2023
WOD
"Prize Money"
5 rounds for time
12 overhead squats 95/65 75/55
9 TTB or hanging knee raises
6 box jumps 30/24"
07.06.2023
WOD
"Quantum Leap"
18:00 time cap
10 rounds
7 power snatch 75/55 45/35
7 TTB or hanging knee raises
7 box jumps 24/20"
06.10.2023 Partner WOD
WOD
with a partner, you go I go style
10 rounds
12 cal row
10 TTB
8 wall balls
6 power cleans
4 bar muscle ups or C2B pull ups
05.25.2023 Members of the Month
WOD
Members of the Month- Nate and Jess
"Meyer Mayheim"
5 rounds for time
8 thrusters 115/85 95/65 75/55
10 TTB or hanging knee raises
12 box jump overs 24/20"
run 200m