Conditioning: Partner WOD* 2 Min AMCAP row Rest 2 min, then… Complete as many reps as possible in 7:00 (equal work) of: 10 Pull-ups 20 GHD sit-ups 10 Wall-walks 20 Line-facing-burpees Rest 2 min, then… 2 Min AMCAP ski Rest 2 min, then… Complete as many reps as possible in 9:00...Read More
Conditioning: 2 Rounds* of: 10 Deadlifts (225/153) 10/8 Calories biked 10 Burpee Box Jump Overs (24/20″) 10 Pull-ups …Rest 4:00 and then… Repeat the above, including rest, for a total of 3 Sets For total work time (total time minus 8 minutes of rest) (30:00 cap) Compared to Wednesday, 24 July 2024 *Levels Intermediate/70+ Adv:...Read More
Conditioning: Partner WODs Part A* (0:00-6:00) 75 Toes-to-bar† Part B* (6:00-12:00) 50 Clean and Jerks (185/123) (equal work not required) Rest 3.00, then… Part C: 110/90/70 calories biked (MM/MF/FF) (equal work not required) For time *WOD courtesy of 2025 Monster Games †Toes-to-bar: Advanced: partners synchronize reps Intermediate/70+ Rx: partners split...Read More
Open Gym is canceled for this week. Sorry for any inconvenience. Please pray for Coach Sarah and Coach Jimmy as they compete at Monster Games this weekend. Conditioning: Partner WOD, alternating exercises, tag between exercises As many rounds and reps as possible in 16:00 of the following: 9 Calories biked 6 Dumbbell hang snatch*...Read More
Conditioning: 15 Double dumbbell deadlifts (2×50/35) 25-ft Front rack lunges 200m Run 25-ft Front rack lunges 15 Double dumbbell deadlifts 25-ft Front rack lunges 20/16 Calories biked/skied 25-ft Front rack lunges 2 rounds for time (15:00 cap) Compare to Monday, 22 July 2024 Strength: Every 2:00 minutes, perform: 5 Front squats Set 1 @ 35%...Read More
Conditioning: 30 Strict handstand push-ups 30 Alternating dumbbell snatches (70/50) 60 GHD Sit-ups 100-ft Single arm dumbbell overhead walking lunges (70/50) For time (17:00 cap) Rest to the 20:00 mark, and then complete with a partner… 6 Rounds (partners alternate full rounds) of: 30 Single-unders 10 Pull-ups 5 Burpees to bar ...Read More
Today’s Open Gym (1000-1130) cancelled. 0900 class is normal. Thank you and we apologize for any inconvenience! Conditioning: Partner WOD, equal work required, tag between exercises 80 Calories rowed 60 Box jump overs (30/24″) 40 Kettlebell goblet alternating lunges (72/53) 20 Strict pull-ups For time …rest 5:00 and then… 80 Calories biked 60...Read More
Conditioning: 21 Front squats (115/73) 15 Bar-facing burpees 9 Strict handstand push-ups 4 Rounds for time (30:00 cap) Post results and experiences in the commentsRead More
Strong work to all the participants of the “1776” WOD! You are Ape Strong!! Conditioning: Partner WOD 1000m Run (together)* 200m Sled drag (225) 1000m Run (together) 1000m Ski 1000m Run (together) 200m Sandbag Lunges (50) 1000m Run (together) For time (40:00 cap) *For Rx, run only the first 1K with a rucksack...Read More
