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Upside down!

Outdoor #3 Skill: pike push-ups (off the box) 3x5 WOD: Start with 400m run 20-15-10-5-10-15-20 Box Jumps Push-ups Abmat sit-ups Finish...

Cleans!

Time to Clean: Zoom at 7! Strength: 10-8-6-4-2 front squats *build each rd if you can, if not pause at the bottom. WOD: 15 amrap 15 power...

Overhead Fun!

Outdoor #2 9am,4:30 and 6pm WOD: 10 Rds 50 DUs 15 PVC Overhead Squats 10 lateral burpees over the bar Warmup: 4rds 30 seconds jump rope...

At home workout!

Zoom WOD: 7am Warmup: 5 minute cardio 3rds 10 push-ups 10 bicycles 20 sec hollow Hold Mobility: chest, overhead wall, couch, add WOD:...

It must be Saturday!

WOD: 2rds 200m run 21 thrusters and burpees 400m run 15 thrusters and burpees 800m run 9 thrusters and burpees Thrusters: (95/65) every...

Tabata Style

WOD: 16 Rds Tabata style 20 seconds Push press (bar or DBs) 10 seconds rest 20 seconds Ab work (abmat, Freedom Twists, reverse hip...

Rest Day!

If you rested today do yesterday’s workout! You’ll like it! Maybe! There will be a zoom a workout on Friday! Mobility: Start with a light...

Outdoor Classes.

We are currently looking into running outdoor classes. I have a call into the Palmer Department of Health. Once I hear back from them we...

Ruck @ Quabbin

4:30 Ruck cancelled. Sorry 8am 6 mile ruck (3miles in 3 miles out) Starting Point 33 burpees 66 push-ups 100 squats Turn Around 33...

Murph!

Murph! 1 mile run 100 pull-ups sub bent rows 200 push-ups 300 squats 1 mile run *wear a 20lb weight vest if you have one. *partition the...

Saturday, WooHoo!

Saturday Fun! 5x3 amrap (95/65) 3 Cleans (your choice)(power or squat) 6 Thrusters (no choice) 9 Push Presses 1 minute rest between rds...

Track Time:

Track workout: 8x400m rest 3xs the time it takes to do the sprint. warm-up: 3rds 200m run 30 feet of the following walking toe touches...

Whip it!

WOD: FT 1rd 150 DUs 800m run 40 burpees 3 power cleans (135/95) 2rds 75 DUs 400m run 20 burpees 3 power cleans (185/135) 3rds 50 DUS 200m...