Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 x 5 Rounds *Athletes choice on weight *Can stay the same or increase each round *Must stay unbroken touch n’ go for all 4 reps each round ——————————————————————————————————– Workout: Open Workout “20.1” 10… Read more »
WOD: Sunday, January 26th, 2025
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: 4 Intervals (3 Min ON / 1 Min OFF) AMRAP x 3 MIN *Pick up where you leave off after rest period *CRX: 5 Overhead Squats (135/95) *One Score – total… Read more »
SKILLS AND BENCHMARKS (JAN 25TH) TOES TO BAR AND DT
Warm-up: Group Dynamic ——————————————————————————————————– Skill: Toes 2 Bar 20 – 25 Minutes of dedicated TTB practice ——————————————————————————————————– WOD Prep: 3 Rounds ——————————————————————————————————– Benchmark WOD: “DT” For Time – 5 ROUNDS
WOD: Saturday, January 25th, 2025
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) *if you’re going to go outside, run to the end of the driveway ——————————————————————————————————– Workout: For Time 4 Rounds -Into- 2 Rounds *RX+ Weights: 5 PC (155/105) / 10 PC… Read more »
WOD: Friday, January 24th, 2025
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: 2 Intervals AMRAP x 2 Minutes -Rest :30s- Ladder x 6 Minutes 2, 4, 6, 8, 10, 12, 14, etc…. -Rest 2 Minutes and Repeat- *CRX: Bar/Ring MU (1-2-3-4-5-6-7-8-10-etc..) *4 Scores:… Read more »
WOD: Thursday, January 23rd, 2025
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: For Time 5 Rounds -Then complete- *CRX: 3 Squat Cleans (205/125) *DB Must be held in the suitcase position ——————————————————————————————————– Cardio Option: For Time 5 Rounds -Then complete- ——————————————————————————————————– Core: 4… Read more »
WOD: Wednesday, January 22nd, 2025
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: 2 Intervals (8 MIN ON / 2 Min OFF) Intv 1: Buy in: (50/35) Cal Row/Ski OR (40/25) Cal Bike -in remaining time AMRAP of: Intv 2: Buy… Read more »
WOD: Tuesday, January 21st, 2025
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -into- 2 Rounds -Then- -into- 2 Rounds -Then- -into- 2 Rounds *Burpee standard is a 2 hand touch *CRX Weights: (185/115) (225/155) (275/185) *same reps ——————————————————————————————————–… Read more »
WOD: Monday, January 20th, 2025
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Make Up Day (17 Minutes) *Pick one of the 3 movements from our strength cycle *When in doubt, pick the squat 🙂 ——————————————————————————————————– Workout: Every 3 Minutes x 6 Rounds Rounds 1 and 4: -in… Read more »
WOD: Sunday, January 19th, 2025
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: For Time -into- 30 – 24 – 18 15 – 12 – 9 -Then- -into- 18 – 24 – 30 9 – 12 – 15 ——————————————————————————————————– Cardio Option: For Time -into- … Read more »
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