WOD 4 Rounds For Quality: 21 Russian Kettlebell Swings 70/53, 15 Bench Press 135/95, 9 Kettlebell Slashers Each Side 35/25. Attention: Remember to get your scores in before the cutoff! No Olympic Lifting Class this week but Preston’s Powerlifting Class on Saturday will be back on!
WOD For Time: 30/24 Calories, 50 Double Unders, 50 Sit-ups, 30/24 Calories, 40 Double Unders, 40 Sit-ups, 30/24 Calories, 30 Double Unders, 30 Sit-ups, 30/24 Calories, 20 Double Unders, 20 Sit-ups, 30 Calories, 10 Double Unders, 10 Sit-ups. 18 Minute Cap.
WOD 19.5 For Time: 33-27-21-15-9 Reps of: Thrusters 95/65, Chest to Bar Pull-ups. 20 Minute Time Cap. Attention: Yahoo!!! 19.5 is upon us!!! This is a 20 minute wod for most and so tomorrow getting there early will be key because Alecio is going to start putting people in heats to get everyone thru! The … Read more
WOD EMOM x 20 Minutes: Odd Minutes Movement 1, Even Minutes Movement 2. Athletes get to pick two movements that they want to work-on or do. Examples are things like double-unders, muscle-ups, overhead squats, sled push, rope climbs, or sandbags. Pick two movements and work on them! Attention: It’s the last Friday Night Lights of the … Read more
WOD Strict Press: Heavy Set of 3. AMRAP in 8 Minutes: 30 Mountain Climbers, 20 Double-Unders, 10 Toes to Bar. Tuesday Night Musings with Coach Jess. Ya feelin’ lucky? Alright friends….It is a little bit past St. Patty’s day but of course I had “luck” on my mind, and more specifically – do we get lucky, or … Read more
WOD For time: 800 Meter Run, 60 Wall Balls 20/14, 40 Box Jumps 24/20. 12 Minute Cap. Attention: Ben will be coaching the Snatch at the Olympic Lifting Class.
WOD For Time: 42-30-18 Calorie Row, Bike or Ski, 21-15-9 Power Cleans 135/95. 11 Minute Cap. Attention: Remember to get your scores in for 19.4!! Also, Alecio has sent the Ragnar team their first week of training! If you are doing Mountain Meltdown (on June 8th – 12:50 p.m. – Heat 19 – you can … Read more
WOD Teams of 2 AMRAP in 20 Minutes: 10 Dumbbell Front Squats 50/35, 100 Meter Run. Attention: What an awesome night! 19.4 in the books and it was another fun one:) Great job to everyone who threw down and crushed it! No Powerlifting class at 8 a.m.
WOD WORKOUT 19.4 For total time: 3 Rounds of: 10 Snatches 95/65, 12 Bar-facing burpees. Rest 3 Minutes before continuing with: 3 Rounds of: 10 Bar muscle-ups, 12 Bar-facing burpees, Time cap: 12 Minutes, including 3-minute rest. Attention: It’s another fun one with gymnastics into gymnastics in the second part which we have never seen … Read more
WOD EMOM x 20 Minutes: Odd Minutes Movement 1, Even Minutes Movement 2. Athletes get to pick two movements that they want to work-on or do. Examples are things like double-unders, muscle-ups, overhead squats, sled push, rope climbs, or sandbags. Pick two movements and work on them! Attention: For 19.4 and this Friday Night Lights … Read more