Hot Shots 19

Today we are open from 7-12. Today is the first day of September¬† but I might not start working on The Girls challenge until tomorrow after you see today’s workout. We will be doing the Hot Shots 19 Hero WOD today and so we will need a little bit of cooperation from everyone. We will be starting this workout at 7:20, 8:20, 9:20, 10:20, and 11:20. There will be a 40 minute time cap to this workout with no exceptions. 6 Rounds for Time: 30 Squats 19 Power Cleans 135/95 7 Strict Pull Ups 400 m...

WOW #18

This week’s WOW is going to be really straight forward. For Time: Plank Hold as long as possible. The longest time in an abdominal plank position is 3 hours 7 minutes and 15 seconds and was achieved by George Hood (USA) in Newport, KY, USA on 20 April...

Strength and Endurance 9/2 – 9/8

Strength WOD’s: We will be testing Max Loads all this week and will begin a new strength program next week. Endurance WOD’s: #1. Run (TUE): Repeat 4:00 on, 4:00 off until form/pace deteriorates #2. Run (THU): Repeat :30 on, :30 off until form/pace deteriorates #3. Run (SUN): 10M @ 80%...

Warm Up 9/2 – 9/8

40 Cal Airdyne 10 Inch Worms 15 Scorpion Stretch 20 Sledge Hammer Swings 15 Bottoms Up KB Press 15 BB Good Mornings 20 BB Jump Squats