Bane

Hitting a “CompTrain” benhmark workout today called “BANE”. Scale and modify to your needs in order to finish this workout. We want to be able to hang onto the barbell for 1 full round before having to put it down, scale weight based off feel. And just like a villian… this wod will sneak up on you!!

Strength - OTM x 10

  • 1 Power Clean + 1 Front Squat + 1 Push Jerk

  • Build to a heavy complex

WOD - “BANE” For Time:

  • 40 HSPU

  • 20 Ring MU (40 pull ups + 40 dips)

  • 10 Rounds “Macho Man”

    1 Rd = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

    Rx = 135/95 Rx+= 165/115

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Body Armor

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We are taking things down a notch today with a bunch of body armor. Today is geared towards being able to move through each part at a consistent pace, break a sweat, and help build a foundation that will help us with everything we do in this gym.

Body Armor: NFT

  • 27-21-15 Hollow Rocks

  • 25’-50’ HS Walk or 3 Wall Walks

    Right into

  • 10-8-6-4-2 Strict C2B +

  • Ring Dips

WOD - 15 min AMRAP

  • 30/21 Cal Row

  • 100m Farmers Carry (53/36)

  • 15 Deadlifts (135/95)

  • 100m Farmers Carry

Squats!

Check out member Steve Ledek (on right) with his crew that recently completed the Tower Climb in NYC. “Each year since 2015, the Stephen Siller Tunnel to Towers Foundation has held the Tunnel to Towers Tower Climb NYC at One World Observatory at One World Trade Center in New York City. One thousand participants climb 104 stories, symbolizing strength, hope and the resiliency of the American spirit.”

Strength - Every 2:00 Back Squat

  • 3 @ 75%

  • 1 @ 85%

  • 3 @ 80%

  • 1 @ 90%

  • 3 @ 85%

  • 1 @ 95%

WOD - 5 min AMRAP

  • 100 DU Buy In

  • 12 Front Squat (96/65)

  • 4 Burpee Box Jump Overs

    5 min Rest —- 5 min AMRAP

  • 100 DU Buy In

  • 8 FS (115/80)

  • 4 BBJO

    5 min Rest —- 5 min AMRAP

  • 100 DU Buy In

  • 4 FS (135/95)

  • 4 BBJO

Steve climbs in honor of his Brother.

Steve climbs in honor of his Brother.

MaY member Shout out

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A few days late BUT our May member shout out is Jaime Curley! Jaime has been absolutely crushing it. As a long time CrossFitter she has always given her all every time she steps in the gym and continues to set and achieve her goals. We have been super impressed with Jaime lately as she has been killing pull ups regularly in wods! Jaime, keep up the amazing work, we’re so proud of you!

Strength- OTM x 8

  • 1 Hang Power Clean + 1 Power Clean

WOD- For Time

  • 15 Power Cleans + 600m Run

  • 10 Power Cleans + 400m Run

  • 5 Power Cleans + 200m Run

    (155/105)