WOD 1 mile partner sandbag carry (4 x 400 M). Each time you switch you must set the bag down, and each time you set the bag down that equals 5 seated box jumps when you get back to the box. 30 Minute Time Cap. Attention: Remember no 7:00 a.m. Class but Preston will be … Read more
WOD 5 Rounds for Time: 5 Strict HSPU 7 Deadlifts – 225/155 9 Strict Pull-ups, 11/8 Calories (Bike, Ski, Row) 18 Minute Time Cap.
WOD 3 Rounds Of: 5,4,3,2,1 Back Squats 185/125, Max Reps Unbroken Slam Balls After Each Round. Work rest should be 1 to 1. The goal of the squats is to be unbroken and you must re-rack after each set. The rest time between the sets of back squat should be short and no longer than … Read more
WOD For Time: 15 Ghd Sit-ups, 20 Toes To Bar, 25 Sit-ups, 30 V-ups, 25 Sit-ups, 20 Toes To Bar, 15 Ghd Sit-ups. 10 Minute Cap. Then Death By 10 Meters! Tuesday Night Musings with Coach Ben. “All we need is just a little patience” – Axle Rose S’up everyone: Tonight, I just want to … Read more
WOD AMRAP In 15 Minutes: 15/12 Calorie Bike, Ski, Row, Ascending Sandbag Cleans 2-4-6-8-10… Athletes will do the calories then a set of sandbag cleans. Attention: Ben will be coaching the Clean and Jerk at the Olympic Lifting Class.
WOD Preston’s Week of Programming! Teams of 2 AMRAP in 20 Minutes: 12 Air Squats, 8 Burpees, 75′ Bear Crawl. One partner works the other rests. Attention: No 7 a.m. class this Saturday and no Open Gym on Sunday. Also, put on your calendars the Helo Annual Murph Wod on Memorial Day with a BBQ … Read more
WOD Teams of 2 or 3. 4 Rounds: 50 Cleans 135/95, 400 Meter Barbell Farmer Carry 135/95. 32 Minute Time Cap. Attention: Preston is doing deadlifts at the Powerlifting Class!
WOD GFF For Time: 21-18-15-12-9-6-3, Thrusters 95/65, 30 Double-unders after each set of thrusters.
WOD For time: 20 box jumps 30/24 30 sumo deadlift high pulls – 75/45 800 M run 30 sumo deadlift high pulls – 75/45 20 box jumps – 30/24 15 Min time cap. Attention: We are currently looking at reserving a bus for Mountain Meltdown – if you have FB please indicate there if you … Read more
WOD For 20 Minutes Every 2 Minutes: 3 Hang Power Snatch. Just below the knee and build in weight. Tuesday Night Musings with Coach Preston. Check yourself before you wreck yourself: A hypocritical rant by me that may apply to YOU. Cortisol – the “Stress Hormone”, the Silent Killer, the Maker of all that is E-VIL. … Read more