Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: AMRAP x 18 Minutes *Every 3 Minutes (not including 0:00) complete: *Score is total # of rounds + reps completed in 18 minutes *Sub in 48 Single Unders… Read more »
WOD: Monday, November 27th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Power Clean EMOM Every 2:30 Minutes x 5 Rounds *Start light and build to a tough set of 3 tng *Ideally starting around 55-60% of 1RM and build *All sets MUST be touch n’ go … Read more »
WOD: Sunday, November 26th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes ——————————————————————————————————– Workout: AMRAP x 18 Minutes *You will alternate b/w the barbell and the DB every round *DB Hang Snatches are 4 reps per side *Round 1 starts with 8 Barbell… Read more »
WOD: Saturday, November 25th, 2023
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 *CRX: (155/105), (185/115), (205/135) ——————————————————————————————————– Cardio Option: For Time -Into- 2 Rounds -Then- -Into- 2… Read more »
WOD: Friday, November 24th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds -In remaining time complete max reps of: *CRX: 8 Shoulder To Overhead (155/105) *For single unders cut total # of reps in… Read more »
WOD: Thursday, November 23rd, 2023 (7:30, 8:30, 9:30 ONLY!!)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap) ——————————————————————————————————– Workout: “Hotshots 19” 6 Rounds For Time (35 Min Cap) *Air Squats are done to a wall ball The Hotshots 19 Hero WOD commemorates the bravery of the Granite… Read more »
WOD: Wednesday, November 22nd, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Deadlift EMOM Every 2:30 Minutes x 5 Intervals *Start LIGHT! Aim for 60% and build from there *Finish no heavier than 90% of 1RM ——————————————————————————————————– Workout: Ladder x 16 Minutes 4, 8, 12, 16, 20,… Read more »
WOD: Tuesday, November 21st, 2023
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 »
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