Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) *Row must be done on Damper setting 10 *Bike is ARMS ONLY ——————————————————————————————————– Workout: For Time -Into- 4 Rounds -Then- *Row must be done on Damper setting 10 *Bike is… Read more »
WOD: Monday, November 20th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Back Squat EMOM Every 2:30 x 5 Intervals *Start at around 60% of 1RM and build from there *Build to a tough set of 3 by intv 5 (shoot for 85% of 1RM) *Example: 60,… Read more »
WOD: Sunday, November 19th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes ——————————————————————————————————– Workout: 2 Intervals AMRAP x 2 Minutes -Rest :30s- AMRAP x 6 Minutes -Rest 2 Minutes and repeat- *4 Scores: ——————————————————————————————————– Cardio Option: 2 Intervals AMRAP x 2 Minutes -Rest… Read more »
WOD: Saturday, November 18th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: Ladder x 21 Minutes -then in remaining time AMRAP of: *Score is total # of rounds + reps completed in 21 Min ——————————————————————————————————– Cardio Option: Ladder x 21 Minutes -then in… Read more »
WOD: Friday, November 17th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: For Time -Into- 15 – 12 – 9 – 6 – 3 5 – 4 – 3 – 2 – 1 -Then- -Into- 3 – 6 – 9 – 12 –… Read more »
WOD: Thursday, November 16th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: AMRAP Repeats AMRAP x 9 Minutes -Rest :90s- AMRAP x 7 Minutes -Rest :90s- AMRAP x 5 Minutes *3 Scores – Rounds + Reps for each AMRAP *CRX Weights/Reps: ——————————————————————————————————– Cardio… Read more »
WOD: Wednesday, November 15th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: For Time -Into- 10 – 8 – 6 – 4 – 2 -Then- -Then- 2 – 4 – 6 – 8 – 10 -Into- ——————————————————————————————————– Cardio Option: For Time -Into- 10… Read more »
WOD: Tuesday, November 14th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: For Time -Then- 4 Rounds -Then- *CRX: 4 Strict Wall Facing HSPU Handstand Push Up Scaling Options: ——————————————————————————————————– Cardio Option: For Time -Then- 4 Rounds -Then- ——————————————————————————————————– Core: 4 Rounds
WOD: Monday, November 13th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Make Up Day (17 Minutes) Pick either: ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds -In remaining time complete max reps of: *Two Scores – Total # of WB’s and Total # of Thrusters ——————————————————————————————————–… Read more »
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