by admingabfleming | Jul 1, 2022 | Uncategorized
07/02/2022Metcon (AMRAP – Reps)Partner WOD: 5 min AMRAP: 200 m. Sandbag run +ME Echo Bike Cals -Rest 2 mins- 5 min AMRAP: 200M. Farmer’s Carry +ME Push-ups/HSPUs -Rest 2 mins- 5 min AMRAP: 200 m. Sandbag Run +ME Ring-rows/Rope Climbs -Rest 2 mins- 5 min...
by admingabfleming | Jun 30, 2022 | Uncategorized
07/01/2022Deadlift (5 Rep Max)Opt.1 55%x5, 65%x3, 75%x2, 80%x1, 85%x5+ Opt. 2 3×5 @ 75% of 1RM Opt. 3 Accessory Work Metcon (AMRAP – Rounds and Reps)10 min AMRAP: 7 DB H. Cleans 9 DB Front Squats 25 Double/Single-unders Rx+50/35Metcon (Time)GHD Sit-ups...
by admingabfleming | Jun 29, 2022 | Uncategorized
06/30/2022Clean (5 Rep Max)Opt.1 55%x5, 65%x3, 75%x2, 80%x1, 85%x5+ Opt. 2 3×5 @ 75% of 1RM Opt. 3 Barbell Cycling 10 min EMOM 3 Reps @ 115/75 or 50% of 1RM *Sub Back Squat for Overhead SquatMetcon (AMRAP – Rounds and Reps)15 min AMRAP: 21 Calorie Row 15...
by admingabfleming | Jun 28, 2022 | Uncategorized
06/29/2022AnnouncementsOpen Gym! Come in make up a lift, work on a skill, or take on the workout of the day! Today we are taking on a chipper. There is a 20 min cap. Scaling options are available for all skill-levelsMetcon (Time)For Time: 4 Wall-walks/50ft. HS Walk...
by admingabfleming | Jun 27, 2022 | Uncategorized
06/28/2022Back Squat (5 Rep Max)Opt.1 55%x5, 65%x3, 75%x2, 80%x1, 85%x5+ Opt. 2 5×5 @ 75% of 1RM Opt. 3 Accessory Work *Sub Back Squat for Overhead SquatMetcon (Time)For Time: 5 Rounds 15 Wallballs 9 KB Swings 200 m. runMetcon (Weight)4 Rounds: 50 ft. w. lunge...
