Team WOD (every Sat)

Team Saturday A. Climb to 1RM clean in 16 min B. Amrap 14 10 wall walks 10 synchro deadlifts 205/133 1k c2 bike (break up however)

Team A. Tng Power snatch / Clean x 5 **athletes can choose those lift Max weight in *16 min B. Afap 75 bbjo 24/20 50 clean & Jerks 165/113 2500m row (alt every 250m)

Team A. Amrap 10 3 synchro bar lateral burpees (face bar opposite sides for jump over) 200m c2 bike each (d8) 10 c&J (total) 135/93 Rest / recovery B. 4 rds afap 30 db bench 50/35’s 45 t2b 60 double unders (each) /// Post class flush 1 min runner @70% 2 min c2 bike @60% …

Saturday, 01.21.23 Read More »

Announcement: 1. Our 11th year celebration get together is tomorrow night at 5p, @ Fuse Bistro. See FB event page. Join us! 2. Sunday: 9:30a weightlifting + 10:30 fitness is back. /// Team A. Amrap 18 50/40 cal row 25 synchro wb Abmat sit-ups 12 wall walks B. Amrap 11 – 1:1 alt 6 c2b …

Saturday, 01.07.23 Read More »

Team Saturday A.Deadlift + Clean Pull + TnG Power Clean + High Hang Power Clean + Low Hang Power Clean + TnG Power Clean ; to max in 16 min B. Afap 100/80 cal c2 bike 40 synchro alt DB snatches 50/3550 t2b 40 synchro alt db c&j50 c2b / pull-ups 40 synchro alt db …

Saturday, 12.10.22 Read More »

#teamsaturday A. 4 cleans + 3 front squats + 2 shoulder to OH ; max in 16 min B. Amrap 18 30/25 cal c2b 20 pull-ups (c2b for tea capable) 10 synchro burpee plate hops (synchro ground and on top of plate) 50 double unders each

A. Power Clean + Jerk ; to heavy single in 14 min B. Amrap 19 600m row (300/300) 50 DU each / single 40 alt db clean and jerk 50/35 10 wall walks

Team A. Amrap 19 1500m c2 bike (rotate every 300m) 30 db thrusters 50/35 10 wall walks 14 db synchro snatch 50/35 Rest 2-3 min B. Amrap 11 1:1 alt 6 hang power cleans 135/93 5 bar lateral burpees 25 double unders

Team Saturday A. Bench Press to 4RM for the day in <15 min Rest 2-3 B. Amrap 10 18 deadlifts 225/153 12 synchro burpees (synchro ground and standing up) (one athlete each side of barbell) 90 double unders Rest 2 min C. 6 min max cal bike (swap every 15 cal)

Team Saturday 6 min clock 20/15 each cal c2 bike (break however you choose) Then, max clean and jerk 155/103 Rest 2 min 10 min clock 75/60 cal c2 bike 50 partner synchro abmat sit-ups Then, amrap remainder of time 3 bbjo 24/20 6 db thrusters 50/35 9 push-ups ***tag in each transition Rest 2 …

Saturday, 10.22.22 Read More »