Advanced RX Class:
EMOM for 6 mins: Power Clean & Jerk
1 Power Clean & Jerk, pick load
Every 1 min for 6 mins.
Category: Daily WOD
Team Chipper: Team Relays, Kettlebell Swings, Deadlifts, and Burpee Box Jumps
Team Chipper: Team Relays, Kettlebell Swings, Deadlifts, and Burpee Box Jumps
As a team of 2 for time:
Team Relay 200m
100 Kettlebell Swings (53#/35#)
Team Relay 200m
100 Deadlifts (185#/135#)
Team Relay 200m
100 Burpee Box Jumps (24″/20″)
Team Relay 200m
* Relay: Team member 1 will run 200m then tag their team member 2 to run 200m when they return. Split reps with one working/one rests.
Photo by @robcwilson
Maltz Memorial Challenge WOD
Maltz Memorial Challenge WOD
For time:
400m Run
50 Pull-ups
200m Kettlebell Farmer’s Walk (53#/35#)
50 Ring Dips
100 Push-ups
50 Knees To Elbows
100 AbMat Sit-ups
400m Run
* Complete as a Team of 2 or complete Solo. For Team WOD: Run as a team, alternate reps.
MSG Michael Maltz, USAF Pararescueman and DEA was KIA in Afghanistan in a helicopter crash in service to our country on 3/23/2003.
Photo by @robcwilson
Normal schedule for tomorrow’s Saturday WOD. Team workout at 0930.
Katrin Davidsdottir, Cole Sager Confirmed for Fittest in Cape Town
Results
Normal schedule for tomorrow’s Saturday WOD. Team workout at 0930.
Katrin Davidsdottir, Cole Sager Confirmed for Fittest in Cape Town
Results
Squat Snatch 1-1-1 & AMRAP 15 mins: Row Calories, Power Snatches and Toes-to-bars
Squat Snatch 1-1-1
Squat Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Row Calories, Power Snatches and Toes-to-bars
Complete as many rounds as possible in 15 mins of:
15 Row Calories
15 Power Snatches (75#/55#)
15 Toes-to-bars
Photo by @robcwilson
Make sure you are aware of the schedule this week!
Happy Thanksgiving!
Make sure you are aware of the schedule this week!
Happy Thanksgiving!
- Thursday 11/22: Closed! No classes
- Friday 11/23: One class @ 10am
- Saturday 11/24: Normal Class Schedule
Front Squat : 2-2-2-2 & 3 RFT: Ball Slams, Front Squats and Chest-to-bar Pull-ups
Front Squat : 2-2-2-2
Front Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Ball Slams, Front Squats and Chest-to-bar Pull-ups
3 rounds for time of:
21 Ball Slams (30#/20#)
15 Front Squats (155#/105#)
9 Chest-to-bar Pull-ups
Photo by @robcwilson
Make sure you are aware of the schedule this week!
Thanksgiving Week Schedule:
- M/Tu/W: Normal Class Schedule
- Thursday 11/22: Closed! No classes
- Friday 11/23: One class @ 10am
- Saturday 11/24: Normal Class Schedule
Shoulder Press : 8-8-8 & 10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Box Jump Overs and Runs
Shoulder Press : 8-8-8
Shoulder Press 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Box Jump Overs and Runs
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Handstand Push-up
Box Jump Over (24″/20″)
Run 200m
Photo by @robcwilson
Make sure you are aware of the schedule this week!
Thanksgiving Week Schedule:
- M/Tu/W: Normal Class Schedule
- Thursday 11/22: Closed! No classes
- Friday 11/23: One class @ 10am
- Saturday 11/24: Normal Class Schedule
Advanced RX: Bench Press 10-8-6-4 & 4 RFT: Runs, Back Squats, Bench Press and Legless Rope Climbs
Advanced RX Class:
Bench Press 10-8-6-4
Bench Press 10-8-6-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Runs, Back Squats, Bench Press and Legless Rope Climbs
4 rounds for time of:
Run 400m
12 Back Squats (155/105#)
12 Bench Press (135/95#)
2 Legless Rope Climbs
Photo by @robcwilson
Thanksgiving Week Schedule:
- M/Tu/W: Normal Class Schedule
- Thursday 11/22: Closed! No classes
- Friday 11/23: One class @ 10am
- Saturday 11/24: Normal Class Schedule
Wodapalooza, Cape Town Partnership Signals Industry Shift on Qualifiers
Results
Team WOD: Chipper: Partner Runs, Back Squats, Lateral Burpees, and Pull-ups
Team WOD: Chipper: Partner Runs, Back Squats, Lateral Burpees, and Pull-ups
As a team of 2 complete for time:
Partner Run 400m
60 Back Squats (115#/75#)
40 Lateral Burpee Over Barbells
20 Pull-ups
40 Back Squats (135#/95#)
30 Lateral Burpee Over Barbells
20 Pull-ups
20 Back Squats (155#/105#)
20 Lateral Burpee Over Barbells
20 Pull-ups
Partner Run 400m
* One works, one rests.
Photo by @robcwilson
Thanksgiving Week Schedule:
- M/Tu/W: Normal Class Schedule
- Thursday 11/22: Closed! No classes
- Friday 11/23: One class @ 10am
- Saturday 11/24: Normal Class Schedule
1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk 1-1-1-1-1 & 5 RFT: Wall Balls and Hang Power Cleans
1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk 1-1-1-1-1
1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Wall Balls and Hang Power Cleans
5 rounds for time of:
20 Wall Balls (20#/14#)
10 Hang Power Cleans (155#/105#)
Photo by @robcwilson
Lifting: Deadlifts and Weighted Pull-ups & AMRAP 10 mins: Run, Deadlifts and Strict Pull-ups
Lifting: Deadlifts and Weighted Pull-ups
Deadlift 3-3-3-3-3, using heaviest weight per set
Weighted Pull-up 3-3-3-3-3, using heaviest weight per set
* Alternate DL and Pull-up sets.