Click HERE to register for Conquer the Gauntlet on Sept 12th! Conditioning: In 6-minutes complete: 600m Run buy-in and then in remaining time, as many rounds and reps as possible of: 3 Strict pull-ups 6 Power cleans (155/103) 18 Air squats 4 Sets for score, rest 1-minute between sets* *Each set starts with...Read More
Click HERE to register for Conquer the Gauntlet on Sept 12th! Today’s 0845 class cancelled. We are sorry for any inconvenience! Conditioning: As many rounds and reps as possible in 8 minutes of: 4 Dumbbell goblet alternating lunges (70/50)* 6 Push-ups 8 Alternating dumbbell snatches (70/50) For score *Use the same dumbbell for both...Read More
Conditioning: As many rounds and reps as possible in 12-minutes of: 10 Double dumbbell shoulder to overhead (2 x 50/35) 10 Double dumbbell front squats (2 x 50/35) 20 Calories rowed 30 Double-unders For score †Levels: Intermediate/70+ Advanced: Same reps as advanced, (2 x 40/30) dumbbells Beginner/70+ Scaled: 8 of each dumbbell movement...Read More
When your shirt looks like this BEFORE the WOD starts, you are properly warmed up! Conditioning: 3-person Team WOD, equal work required On a running clock… From 0:00 to 5:00 complete… Max rep Wall-walks …rest from 5:00 to 7:00 and then… From 7:00 to 17:00 complete… 45 Squat cleans (185/123) Max calories...Read More
Conditioning†: Partner WOD (alternate exercises) As many rounds as possible in 12 minutes of: 4 Strict handstand push-ups 8 Half tacos 12 Kettlebell goblet squats (53/35) …Rest 4:00 and then As many rounds as possible in 12 minutes of: 4 Bar muscle-ups 8 GHD Sit-ups 50-ft Kettlebell single-arm overhead alternating lunges (53/35)* ...Read More
Conditioning†: Partner WOD Complete as many rounds and reps, alternating exercises, in 4 minutes of: 25 Double Unders 10 Unanchored Sit-ups 10 Burpees …Rest 2 minutes, then… Complete as many rounds and reps, alternating exercises, in 4 minutes of: 3 Power Cleans to Overhead (75/53) 6 Goblet Squats (53/35) 9/6 Calories Rowed For...Read More
Conditioning: As many rounds and reps as possible* in 8 minutes of: 2 Wall-ball shots (25/20) @ (10/9′) 2 Calories skied For score *Add two reps to each exercise every round …rest 3 minutes and then… As many rounds and reps as possible* in 8 minutes of: 2 Burpees over rower...Read More
Today’s hero WOD is dedicated to U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, who was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by...Read More
Iron Club/Open Gym on Thursday, 5:00-6:30 pm, is canceled this week. We are sorry for any inconvenience. Conditioning: In 3:00 complete: 600m Bike 5 Wall-walks Max kettlebell swings in remaining time (70/53) 5 Rounds for score, rest 3:00 between rounds †Levels: Intermediate/70+ Advanced: 500m bike, 3 wall-walks, (55/35) kettlebell Beginner/70+ Scaled: 400m bike,...Read More
