Author Archives: cros4283

2032:

2032: Tuesday 10/16   STRENGTH: close grip b. Press 4X8   wod : 5 RFR – count lowest round 1-minute wall balls 1-minute box jumps 18/12 1-minute row f/cal   1-minute rest  

Category: WOD

2031:

2031: Monday 10/15 STRENGTH: b. squat 4X2 @ 70% wod:   A. 5 Rounds – Choose wt. you can only effectively push press/jerk? 12 DL 9 Hang Power Cleans 6 Push Press/Jerk? Rest 5 minutes B. Amrap 7 10 abmat sit ups 10 push ups 10 squats  

Category: WOD

Friday

STRENGTH: press 3 3 2 2 1 amrap 21 ladder: 1 round – ? Clean and jerk 135/95 LOTBB T2B box jump            

Category: WOD

2026:

2026: Tuesday 10/9 STRENGTH: b. squat 3 3 2 2 1 wod: 4 rounds – post your lowest round. 1 minute abmat sit ups 1 minute push ups 1 minute kb swings 1 minute row for calories rest 1 minute Box update: Open Gym 10/9 1:30 to 3:00 PM will be closed for a group… Read More »

Category: WOD

2025:

Meet Coach Amy at the 5am, 6am and 8am class times Monday. 2025: Monday 10/8 STRENGTH: EMOM 12 Odd minute: 3 hang power cleans – loading should allow for (3) unbroken reps Even Minute: 6 HSPU wod: 50 DU / 150 SU 20 hang db one arm snatch (alternating) 40/30 10 buprees 400 m run

Category: WOD

2023:

2023: Friday 10/5 STRENGTH: b squat 4X6@75% wod: 5RFT Last: 7/20 10 thrusters 95/65 10 pull ups 400 m run – scale load to assure 10 unbroken thruster reps each round. Also, scale pull ups to maintain an unbroken pace.

Category: WOD