by Kelly Atkinson | Dec 15, 2022 | WOD
Please remember to bring your secret Santa’s in as we will be taking them from under the tree next week. A. Front squat negatives 5 @ 70% 4 @ 72% 3 @ 75% 2 @ 77% 1 @ 80% The aim here should be a 8s tempo rep with NO bounce out of the...
by Kelly Atkinson | Dec 15, 2022 | WOD
Christmas week next week. We have the start of our weekly open workouts as of next week. One last normal week before Christmas. The twelve days of Christmas workout will be on Friday with a fun workout on Christmas Eve. next week will consist of finishing the CFC...
by Kelly Atkinson | Dec 14, 2022 | WOD
A. 6 x 10 deadlifts @ 55% of max Limit rest between sets (60s) B. Gymnastics EMOM (16 minutes) Even minutes: 10 toes to bar Odd minutes: 20s plank or freestanding handstand hold
by Kelly Atkinson | Dec 14, 2022 | WOD
1000m row 800m run 20 bike calories Row begins with 1000m then 800m then 600m …
by Kelly Atkinson | Dec 13, 2022 | WOD
A. Spending 15-20 minutes on building with the positioning drills Squat cleans pauses Pause for 3s in each position POS 1: Low hang POS 2: Hang POS 3: Floor Into 1 squat clean B. AMRAP 4 21 STOH (40/30) 15 air...
