Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time 4 Rounds WEIGHTS RX – Rd1: (95/65) / Rd2: (105/75) RX – Rd3: (115/85) / Rd4: (135/95) —————————————————————— RX+ – Rd1: (105/75) / Rd2: (115/85) RX+… Read more »
WOD: Friday, September 13th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds *Can be done as touch n’ go or drop singles *Start light (around 60%) and build ——————————————————————————————————– Workout: 3 Intervals (1 Minute Stations / :15s Transition) *3 Scores: ——————————————————————————————————–… Read more »
WOD: Thursday, September 12th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds *Warm up rope climbs if you are rope climbing ——————————————————————————————————– Workout: For Time -Into- 15 – 12 – 9 3 – 3 – 3 -Then- -Into- 30 – 24 – 18 2 –… Read more »
WOD: Wednesday, September 11th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds *All 3 reps must be touch n’ go every round – no singles *Increase the weight per round *Start at around 60% of 1RM and build ——————————————————————————————————– Workout: Ladder… Read more »
WOD: Tuesday, September 10th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: For Time 3 Rounds -Then- 3 Rounds *CRX: 10 S2OH (155/105) / 10 Strict HSPU *Handstand Push Up Scaling Options: ——————————————————————————————————– Cardio Option: For Time 3 Rounds -Then- 3 Rounds ——————————————————————————————————–… Read more »
WOD: Monday, September 9th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 x 5 Rounds *Barbell can come from the ground or from the rack *Increase the weight per round *Start at around 60% of 1RM and build ——————————————————————————————————– Workout: For Time 4 Rounds *Rest… Read more »
WOD: Sunday, September 8th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: For Time -into- 3 Rounds -Then- -into- 3 Rounds -Then- -into- 3 Rounds ——————————————————————————————————– Cardio Option: For Time -into- 3 Rounds -Then- -into- 3 Rounds -Then- -into- 3 Rounds ——————————————————————————————————– Core:… Read more »
WOD: Saturday, September 7th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds *Snatches can be squat OR power ——————————————————————————————————– Workout: AMRAP x 21 Minutes *Every 3 Minutes (not including 0:00) complete: *RX+: 3 Snatches (155/105) *CRX: 1 Snatch (185/115) *Score is total # of rounds… Read more »
WOD: Friday, September 6th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds -in remaining time max reps of: *One score: total # of thrusters completed ——————————————————————————————————– Cardio Option: Every 4 Minutes x 4 Rounds -in remaining time… Read more »
WOD: Thursday, September 5th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: For Time -Then- 4 Rounds -Then- *CRX: 6 Deficit Handstand Push Ups (3”/2”) *Handstand Push Up Scaling Options: ——————————————————————————————————– Cardio Option: For Time -Then- 4 Rounds -Then- ——————————————————————————————————– Core: 4 Rounds
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