Para Bellum Athlete
Our gym now follows Para Bellum Athlete. Visit www.parabellumathlete.com for more information. Non-members can join our programming for only $20/month!
November 26, 2019 WOD
3 rounds for time of:Run 400 meters21 sumo deadlift high pulls12 burpees, jumping over the barbell Men: 75-lb. SDHPWomen: 55-lb. SDHP Retest from November 26, 2018
November 25, 2019 WOD
EMOMx20Even minutes: 10 KB front squats, right armOdd minutes: 10 KB front squats, left arm Once squats are completed each min., Athlete performs AMRAP burpees to a plate until top of minute. Score is total burpees
November 23, 2019 Hero WOD
Kutschbach 7 rounds for time of:11 back squats, 185 lb.10 jerks, 135 lb. U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a Read More …
November 22, 2019 WOD
CrossFit Open WOD 12.4/13.3 Complete as many rounds and reps as possible in 12 minutes of:150 Wall balls90 Double-unders30 Muscle-ups ♂ 20lb. ball to 10′♀ 14lb. ball to 9′
November 21, 2019 ACFT Prep WOD & Strength
5 rounds for time: 5 deadlifts @225/155 10 hand release pushups 25m. backwards sled pull @90lb. Then, 1,000m. row buyout Strength: Sumo deadlift: Sumo deadlift: 60% x 5, 3 sets of 5 @70%, rest 2 mins between Shoulder press: Read More …
November 20, 2019 WOD
Snatch 3-3-3-1-1-1-1
November 19, 2019 WOD
For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meters June 5, 2018 retest
November 18, 2019 WOD
AMRAPx90sec. at each station, resting 45sec. between Burpee Back squat Abmat sit-up Box step ups w/ single dumbbell Double unders Barbell shoulder to overhead Pull-up Wall ball “Up-down” box jump over Cal row ♂ 135lb. barbell, 20″ box, 50lb. dumbbell, Read More …
November 16, 2019 Hero WOD & Strength
Wade For time, wearing a 20-lb. vest or body armor: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups 9 strict dips 6 strict handstand push-ups Then, run 1,200 meters Scroll for scaling options. Post time to comments. U.S. Read More …