11/22/2017 WOD

11/22/2017 WOD

Warm Up (as a class) 3x Through: 50ft Burpee Long Jump 7 Toes to Bar 5 Ring Dips 3- 30 second Paleo Chair Weightlifting Front Squat 5×3 (65%, 70%, 75%, 80% & 85% of your 1RM FS) Subset with 5×5 Floor Levers (Control hips and legs to the floor) Metcon:...
11/21/2017 WOD

11/21/2017 WOD

Warm Up (as a class) 500m Row, Then: Bring Sally Up! Then 2x through: 5 Ninja Jumps 5 Pull-Ups 5 Burpees Weightlifting 3×8: Dumbbell Bench Press Super-set with Dumbbell Row Your coaches will help you choose a comfortable weight. We are working on mastering these...
11/20/2017 WOD

11/20/2017 WOD

Warm Up (as a class) 3x Through: 5 Floor Runs 10 Wall Balls 10 PVC Thrusters 10 Toe Touches 10 Superman Holds Weightlifting 20 Minutes to find a 1RM Deadlift Metcon: 9 Minute EMOM 5 Goblet Squats (24/16) 10 Russian Kettlebell Swings (24/16) *For this WOD the goal is...
11/17/2017 WOD

11/17/2017 WOD

Thanks to everyone who came out for the Diabetes Day WOD at BA! Warm Up (as a class) 5x- Row exactly 100m (1 Burpee penalty for each meter past 100- Ex: 105m = 5 burpees) Then: 5, 4, 3, 2, 1- Wall Balls Sit Ups KB Swings Weightlifting Drop Snatch Skill- Coaches will...
11/16/2017 WOD

11/16/2017 WOD

Warm Up (as a class) 10- 5 second Pigeon Pose Holds (5 R, 5L) 10 Downward Dog Pose (Hold for 3 seconds) into Sun Salutation (Hold for 3 Seconds) 10 Scorpion Kicks (5R, 5L) Then- 2x through 6 Pistols 8 Chin Ups 10 Empty Barbell Thrusters Weightlifting 5RM Bench Press...
11/15/2017 WOD

11/15/2017 WOD

Warm Up (as a class) 500m Row Then 3x: 10 Push-Ups 10 Superman into Hollow Rock Hold (Heels cannot touch the ground-use that core!) 10 Toes to Bar Weightlifting Sumo Deadlift 6×3 @ 70% of Standard Deadlift Weight Metcon: 5 Rounds for Time 14 Goblet Squats (24/16)...