by Paul Dyck | Apr 17, 2019 | Latest WOD
GYM NEWS: Just a reminder that 9:30am classes are shifted to 11:15am on April 18th and 29th as we are hosting the West St Paul Wildcats for two more sessions. Members are welcome to come in earlier and warm up / mobilize / work on weaknesses in the mezzanine before...
by Paul Dyck | Apr 16, 2019 | Latest WOD
Wednesday 04-17-19 Strength/Skill EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK… Build to “Heavier” Single Squat Clean and Jerk* *Immediately before the workout, build up quickly to 20-30% heavier than workout weight FOR TIME “CALIFORNIA...
by Paul Dyck | Apr 15, 2019 | Latest WOD
Tuesday 04-16-19 FOR TIME “Legs, Lats & Lungs” Double Bells @ 35/50# 40 Front Rack Lunges 15 Pull Ups 40 Kcal Row 30 Front Rack Lunges 15 Pull Ups 30 Kcal Row 20 Front Rack Lunges 15 Pull Ups 20 Kcal Row 10 Front Rack Lunges 15 Pull Ups 10 Kcal...
by Paul Dyck | Apr 14, 2019 | Latest WOD
Monday 04-15-19 PARTNER WORKOUT Teams of 3… ON A 20:00 RUNNING CLOCK… Build to Heavy Set of 3 Bench Press & Your heaviest single weighted Pull-Up *Score is combined highest weight achieved in both movements of all three athletes. -Rest 5:00- AMRAP x...
by Paul Dyck | Apr 12, 2019 | Latest WOD
GYM NEWS: Saturday is BYOB Day so make sure to bring your own buddy down for the workout “Friend Zone”. It’s going to be a great time. Classes are at 8:30am, 9:30am and 12:00pm. Send us an email at I’M GONNA BRING A BUDDY and put in their first...
Recent Comments