Blog Search

“Cumulonimbus” – Sunday 1/26

By: 0

4 Rounds:
4 Shuttle Runs
12 Walking Lunges (50/35#)
16 DB Deadlift
20 Burpee-to-Target (6″ above reach)

*1 Shuttle Run = 50′ down & 50′ back (100′ total).

Level 2:
4 Rounds:
4 Shuttle Runs
12 Walking Lunges (35/25#)
16 DB Deadlift
20 Burpee-to-Target (6″ above reach)

Level 1:
4 Rounds:
4 Shuttle Runs
12 Walking Lunges
16 DB Deadlift (25/15#)
18 Burpee-to-Target

“Body Movin” – Friday 1/24

By: 0

Warm Up:
Dynamic // Stretch

WOD
From 0:00 – 10:00:
1000m Row

From 10:00 – 15:00:
500m Row

At 15:00
250m Row

*Rest in any remaining time

Level 2:
From 0:00 – 10:00:
1000m Row

From 10:00 – 15:00:
500m Row

At 15:00
250m Row

*Rest in any remaining time

Level 1:
From 0:00 – 10:00:
1000m Row

From 10:00 – 15:00:
500m Row

At 15:00
250m Row

*Rest in any remaining time

*Accessory
Cashout

“Freezer Burn” – Sunday 1/19

By: 0

4 Rounds:
20 In-Place DB Lunges (50/35#)
20 Deficit Push-ups* (ring push-ups)
:40 L-Sit Hold* (flutter kicks)
*Both Push-ups and L-Sit Holds, put hands on DB’s*

Level 2:
4 Rounds:
20 In-Place DB Lunges (35/25#)
20 Deficit Push-ups*
:20 L-Sit Hold*
*Both Push-ups and L-Sit Holds, put hands on DB’s*

Level 1:
4 Rounds:
20 In-Place DB Lunges (25/15#)
10 Push-ups
20 Seated Leg Raises