Tag: Workout

5x
1 hang squat clean
1 squat clean
1 front squat

COVID disc: Classes are temporarily open gym, from 5:30am – 10:30am, 4pm-7pm M-F & 8am-10am Sat. Please register for a spot through Zen Planner so we can plan accordingly.

For time:
1000m row
50 push presses 65/45
30 toes to bar

COVID disc: Classes are temporarily open gym, from 5:30am – 10:30am, 4pm-7pm M-F & 8am-10am Sat. Please register for a spot through Zen Planner so we can plan accordingly.

10-9-8-7-6-5-4-3-2-1
Power snatches 95/65
Bar facing burpees

COVID disc: Classes are temporarily open gym, from 5:30am – 10:30am, 4pm-7pm M-F & 8am-10am Sat. Please register for a spot through Zen Planner so we can plan accordingly.

3x
30 back squats 135/95
30 Echo bike calories

COVID disc: Classes are temporarily open gym, from 5:30am – 10:30am, 4pm-7pm M-F & 8am-10am Sat. Please register for a spot through Zen Planner so we can plan accordingly.

5min AMRAP
50 single unders
14 laying toe touches
10 push ups
-1min rest-
5min AMRAP
25 double unders
12 hollow to tucks
8 true push ups
-1min rest-
5min AMRAP
5 triple unders
10 v-ups
6 clapping push ups

COVID disc: Classes are temporarily open gym, from 5:30am – 10:30am, 4pm-7pm M-F & 8am-10am Sat. Please register for a spot through Zen Planner so we can plan accordingly.

Fran
21-15-9
Thrusters 95/65
pull-ups

COVID disc: Classes are temporarily open gym, from 5:30am – 10:30am, 4pm-7pm M-F & 8am-10am Sat. Please register for a spot through Zen Planner so we can plan accordingly.

FGB style
3 rounds, 1:00 each movement
Candlesticks
DB push presses (pick weight)
Box jumps 24/20″
Sit ups
Burpees
Rest

COVID disc: Classes are temporarily open gym, from 5:30am – 10:30am, 4pm-7pm M-F & 8am-10am Sat. Please register for a spot through Zen Planner so we can plan accordingly.

Deadlifts
10-8-6-4-2-4-6-8-10

COVID disc: Classes are temporarily open gym, from 5:30am – 10:30am, 4pm-7pm M-F & 8am-10am Sat. Please register for a spot through Zen Planner so we can plan accordingly.

15min AMRAP
12 Dumbbell snatches 50/35
10 Push-ups
8 Jingle Jangles

COVID disc: Classes are temporarily open gym, from 5:30am – 10:30am, 4pm-7pm M-F & 8am-10am Sat. Please register for a spot through Zen Planner so we can plan accordingly.

BUY IN: Dubcember retest!
1min max rep double unders.
Compare to the beginning of the month.

A Kwanzaa Celebration WOD

7 rounds
12 burpees
26 air squats
1 Squat clean 135/95
1 Cluster 135/95

WE ARE CLOSED FRIDAY, JAN 1st and back to regular open gym hours Saturday, Jan 2nd. Monday Dec 28th – Thursday, Dec 31st our open gym hours will be from 6:30am-9:30am only. Please register for a spot through Zen Planner so we can plan accordingly.