WOD/Events

Here is our very first engagement of 2021!!! Congratulations to Abby on her recent engagement with her best friend James. We are so happy for you, and wish you the very best in the future!! 🙂

Strength: 

3 Rounds
Rx+:
5 Strict Toes to Bar 
10 Kipping Toes to Bar

Rx:
3 Strict Toes to Bar
6 Kipping Toes to Bar

Fx:
3 Strict Straight Leg Raises
6 Kipping Straight Leg Raises

Rest 1:30 after each round.

Conditioning:

10 – 20 – 30
Wall Balls (20/14) (Rx+: 11’/10′)
30 – 20 – 10
Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)
Run 400m after each completed round (3 total runs)

Finisher:

Handstand Hold practice!

Arctic Core Blast – 6:45pm!!!! 

Don’t forget to mark you calendars for our FREE Nutrition Seminar and register for the Nutrition Challenge starting in January

REGISTER HERE –> https://nobullnutrition.co/

Strength:

E3MOM 15
Front Squat
1: [email protected] – 60% (:03 Pause)
2: [email protected] – 65% (:03 Pause)
3: [email protected] – 70%
4: [email protected] – 70%
5: [email protected] – 70%

Conditioning:

3 Rounds
20 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50) (24/20)
10 Each Arm Dumbbell Hang Clean and Jerks (50/70) (Fx: 35/20) (Rx+: 70/50)

NEW PROGRAMMING BLOCK starts today!!! Read more HERE.

Strength:

E2MOM 16
3 Hang Power Snatches
1: 65 – 70%
2: 70 – 75%
3: 75 – 80%
4: 75 – 80%
5: 75 – 80%
6: 75 – 80%+

Conditioning:

AMRAP 8
10 – 15 – 20 – 25…
Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
40 – 60 – 80 – 100…
Double Unders

Yoga with Kristen!!! – 10:00AM

Strength: 

E2MOM 12

Rx+:
5 Kipping Ring Muscle Ups
Final set: Max Unbroken Reps

Rx:
1 – 3 Kipping Ring Muscle Ups
Final set: Max Unbroken Reps

Fx:
1 – 3 Strict Pull Ups + 3 Kipping Pull Ups (Chest to bar if possible)
1 – 3 Strict Ring Dips
Final set: Max Unbroken Reps of both movements

Record total number of reps completed.

Conditioning:

AMRAP 12
20 Back Rack Lunges (95/65) (Fx: 75/55) (Rx+: 135/95)
25ft Handstand Walk (Fx: 50ft Bear Crawl) (Rx+: 50ft)

Strength:

20:00 to Establish:
1RM Deadlift

Or…

5 Rounds
5 Deadlifts @70 – 80%

Conditioning:

21 – 15 – 9
Power Cleans (135/95) (Fx: 95/65) (Rx+: 155/105)
Chest to Bar Pull Ups (Fx : Pull Ups)

Time Cap 11:00

Happy New Year!!

Conditioning:

E6MOM 36
1: AMRAP
12/10 Calorie Assault Bike (Fx: 10/8)
12 Double Dumbbell Push Press (50/35) (Fx: 35/20)
2: Rest
3: AMRAP
12 Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)
24 Russian Kettlebell Swings (32/24) (Fx: 24/16)
4: Rest
5: AMRAP Ski Erg Meters
6: Rest

Conditioning:

3 Rounds
250/200m Row
100 Double Unders (Fx: 75)
250/200m Row
50 Wall Balls (20/14)
250/200m Row
25 Push Jerks (95/65) (Fx: 75/55)
250/200m Row
25 Sit Ups

Congratulations to Josue on his recent engagement. We are so happy for you two! May you both be blessed with life long happiness!! 🙂

Strength: 

E2MOM 16
3 Hang Power Cleans
1: 65 – 70%
2: 70 – 75%
3: 75 – 80%
4: 75 – 80%
5: 75 – 80%
6: 75 – 80%+

Conditioning:

3 Rounds:
10 Toes to Bar
10 Push Ups
10 Front Squats (115/80) (Fx: 95/65) (Rx+: 135/95)

Then…

2 Rounds
15 Toes to Bar
15 Push Ups
15 Front Squats (115/80) (Fx: 95/65) (Rx+: 135/95)

Then…

1 Round
30 Toes to Bar
30 Push Ups
30 Front Squats (115/80) (Fx: 95/65) (Rx+: 135/95)

Time Cap 14:00

Arctic Core Blast – 6:45pm!!!! 

Don’t forget to mark you calendars for our FREE Nutrition Seminar and register for the Nutrition Challenge starting in January

REGISTER HERE –> https://nobullnutrition.co/

Strength:

Rx+:
4 Rounds
12 Tempo Kipping Handstand Push Ups (30×1)
12 Supinated Grip Ring Rows

Rx:
4 Rounds
12 Kipping Handstand Push Ups
12 Supinated Grip Ring Rows

Fx:
4 Rounds
12 Pike Handstand Push Ups
12 Supinated Grip Ring Rows

Time Cap 12:00

Conditioning:

3 Rounds
20 Box Jumps (24/20)
10 Burpee Box Jump Overs (24/20)
5 Ring Muscle Ups (Fx: Chest to Bar Pull Ups + Hand Release Push Ups)