Supplemental 5 x 2-6 Bar Muscle Ups 6 x 1 Cleans 20 Minutes to Establish 1RM Back Squat Strength Every Minute on The Minute 8 Rounds Minute 1: 8 Back Squat Minute 2: 10 Chin Ups Minute 3: 12' Handstand ... Read More
Thursday Supplemental 3 x 8 Chest to Bar Butterfly Pull Ups Strength Weighted Dips 7 x 10 GHD Sit Ups 7 x 10 Every 3 Minutes Workout of The Day 1500 Meter Row 800 Meter Run 1500 Meter Row Then ... Read More
Please post your WOD results to the blog AND WASH YOUR STINKY KNEE SLEEVES Wednesday Supplemental Gymnastics 96’ Handstand Walk 6 x 5 (2) Ring Muscle Ups 3 x 10 (6) Strict Handstand Push Ups Supplemental Power 7 x 1 ... Read More
Tuesday Supplemental Gymnastics 3 x 4 Bar Muscle Ups 3 x 4 L Hang Pull Ups 3 x 1 Legless Rope Climbs 3 x 8 Chest to Bar Butterfly Pull Ups Supplemental Strength/Power 6 x 3 Overhead Squat 8 x ... Read More
Monday Supplemental Gymnastics 1 Max Rep Strict Handstand Push Ups 2 x 15 Deficit Handstand Push Ups 2 x Max Reps Ring Muscle Ups 48’ Handstand Walk Supplemental Strength 5 x 5 Pendlay Row 5 x 8 Single Arm Row ... Read More
Friday Supplemental Strength Max Rep Bar Muscle Ups 5 x 5 Behind the Neck Snatch Push Press 4 x 10 Incline Bench Press (after flat bench) Strength Bench Press 8 x 10 Rope Climbs 8 x 2 Every 3:30 Minutes ... Read More
Thursday Supplemental Strength 3 x 10 Deadlifts (After Squats) Strength Back Squats 6 x 10 GHD Sit Ups 6 x 15 (8) Every 3:30 Workout of The Day 40-30-20-10 Overhead Lunges 45/25 35/15 25/10 12 Toes to Bar and 200 ... Read More
Deanna Mellos Athlete of the Month There is no doubt that our team members are not only fit, but highly spirited and loyal individuals. Many have been around for a very long time and Deanna Mellos, our Athlete of Month, ... Read More
Please Post Total Calories to Comments on The Blog Wednesday Supplemental Max Distance Handstand Walking 18 Minutes Every Minute on The Minute Minute 1: 6 Deficit Handstand Push Ups Minute 2: 8 Pendlay Row Minute 3: 20 Second L Hang ... Read More
Tuesday Supplemental 3 x 3-5 Ring Muscle Ups 3 x 1 Pull Over + 1 Bar Muscle Up Power Clean and Jerk 5 x 1 Every 1:30 Clean and Jerk 3 x 1 Every 2 Minutes Workout of The Day ... Read More
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