Team WOD!

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Grab your partners we have an awesome team wod lined up for you today!

WOD - For Max Reps - Teams of 3

7 min AMRAP

  • 50 Push Press (135/95)

  • 50 Push Press (155/105)

  • Max Push Press (185/135)

3 min Rest

7 min AMRAP

  • 50 Front Squat (135/95)

  • 50 Front Squat (155/105)

  • Max Front Squat (185/135)

3 min Rest

7 min AMRAP

  • 50 Deadlifts (185/135)

  • 50 Deadlifts (225/155)

  • Max Deadlifts (275/185)

Endurance

We have a few set important dates coming up through the end of the year such as… our annual in-house competition… holiday party… strongman class… etc..!!!. An email will be going out very soon with all the info!

WOD- For Time:

  • 50/35 Cal Row

  • 125 DU

  • 1 Mile Run

  • 125 DU

  • 50/35 Cal Row

Body Armor - 3 RNFT

  • 25 Sit Ups

  • 10 Barbell rows

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Iron-nash-man

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Huge shout out to Ryan Nash for completing a half iron man up in Lake Placid this past weekend! Here’s a little clip in his own words how this event was for him!

“What an experience!! It was a tough 3 months of training but all worth it in the end. As much as I was nervous for the swim it went great, I for sure underestimated the hills on the bike and by the end of the bike I was barley moving the run started well but the fatigue set in and I was hurting bad. I Finished well inside my goals for this event and had an absolute blast in one of the most scenic places I’ve ever been. Huge thanks to my biggest supporter Ali Nash without her I wouldn’t have made it past the starting line! A huge thanks to Frank Oliva, Andrea SchieckSongen and Peter Schieck for the advice during both training and race day! So after a 1.2 mile swim 56 hilly miles on the bike and a brutal 13.1 mile run, 6 hours 35 minutes and 48 seconds later, I can officially call myself half an Ironman!”

Strength- Every 2:00 x 6

  • 6 Back Squats @ 70%

WOD - 4 Rounds

  • 500m Row

  • 400m Run

  • Rest 1:00

Sorry for the late post today!

Thank you to everyone who came down for the “Always Remembered” wod we had yesterday. What an emotional day. And to complete a workout in honor of those involved with that day is special to us.

WOD- 15-12-9-12-15

  • T2B

  • Deadlifts (205/145)

  • Lateral Burpees

Midline- 3RNFT

  • 15 Hollow rocks

  • 18 Good Mornings (45/35)

  • 21 Sit ups

  • 24 Supermans

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