For total time & max Double Unders: 3rds – 1min rest between 5 PCL @75% Sprint 200m 5 FSQ (same bar) *Rest 5mins 2rds – 2min rest between (2rds of the following = 1rd) 4 Muscle-ups/8 C2B/12 Pull-ups 24 RKB Swings (53/35) *Rest 3mins Max Double Unders in 2mins “Fear is the mother of foresight.” […]
For time: 25 Deadlifts (225/155) 100m Farmer Carry 50 Hollow Rocks 100m Farmer Carry 25 Burpees Over the Bar 100m Farmer Carry 50 Rollouts (Wheel or Barbell) 100m Farmer Carry Strength WOD: Weighted Hip Bridges – 3×15 (By feel) SLDL – 5x10R/10L (with 1 light KB) Plank – 6rds 60sec ON/30sec OFF Side Plank
FSQ – Find a heavy single with the following pause: 7sec in the bottom/15sec at the top Then, complete 3×3 @85% of your heavy single, with the same pause. Then, For time 500m Row Sprint 400ft Sled Push (4/3) 600m Run Sprint “Music in the soul can be heard by the universe.” -Lao Tzu
A big THANK YOU to everyone who participated in the O.U.R. Throwdown Fundraiser WOD Saturday! You can still show your support by visiting their page for donations: ourrescue.org. Don’t forget about our upcoming events! Saturday, Oct 24th @10am – Barbells 4 Boobs! November, TBA – GCF 4th Anniversary BBQ! Strict Press – 6×2 (Heavy
Team WOD (3ppl) For time: Row 3K 75 Deadlifts (225/155) 100 Box Jump Overs (24/20) Row 3K *Split any way, only 1 person working at a time. Cannot row more than 300m at a time. “Nature holds the key to our aesthetic, intellectual, cognitive and even spiritual satisfaction.” -E. O. Wilson
Cardamom. How many of you have actually heard of it? Better yet, how many of you have actually had it and/or have some in your spice rack/pantry? Cardamom comes in seeds or in powder and was originally cultivated and found throughout India. Currently in South Asia it is used to treat a variety of ailments
Carrot and Cardamom Soup Read More »
FSQ – Find a heavy single with the following pause: 7sec in bottom position, 15ec at the top Then take 83% of that for 3×3 with the same pause. Then, For time: 21, 15, 9 S2O (115/75) *50 Double Unders after each round “Remember the difference between a boss and a leader; a boss says
Push-up Holds – 15rds 7sec ON/7sec OFF Hollow Holds – 15rds 7sec ON/7sec OFF Then, AMRAP 6 Alternate with a partner, one of the following: 3 Muscle-ups 6 C2B 9 Pull-ups Rest 2mins AMRAP 8 Alternate with a partner, 100ft Farmer Carry (Men 70lbs+/Women 45lbs+) “If I create from the heart, nearly everything works; if
For total time & calories: 4rds – 2min rest betw 200ft Sled Push (4/3 plates) Shuttle Run 6 OHSQ (135/95) *Rest 5mins* 3rds – 2min rest betw 2 Rope Climbs 1 Min Max Calories on AB 70ft OH Lunge (45/25) *Strength WOD: Mini Bands – 2×20 each: Forward & backward monster walks Lateral walks (band
*Congrats to Coach Nick, Anthony, JBush and Angie at Crush Games this weekend!!! We are all proud of you guys! *Do you know about Rev Fitness yet? Ask a coach! It starts THIS WEEK! BSQ – 5×3 (By feel) *Alternate with 3 Strict Weighted Pull-ups (Start with 50% and increase each set) Then, For time
PARTNERS & FRIENDS
PROUDLY BUILT BY
