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  • 30JUL
    Heave Ho

    Heave Ho

    Strength/WOD Prep: 10 minutes to build to Deadlift weight.   WOD: “Heave Ho” 10-8-6-4-2 Deadlifts (315/225) Bar Muscle-ups   Scale Deadlifts to 70-75% of 1RM. Scale for 1 Bar Muscle-up = 2 Pull-ups/Ring Rows & 2 Push-ups.   Extra Burn: 100m Run 30 Abmat Situps 100m Run 20 Abmat Situps 100m Run 10 Abmat Situps

  • 29JUL
    The Summit

    The Summit

    Isabelle and Nicole at the summit of Mount Katahdin in August 2013.   Nicole is going back for her 6th time this weekend!   Strength/WOD Prep: Jerks Build to a heavy set of 3 Reps.   WOD: “The Summit” AMRAP 5 Minutes 7 Box Jumps (24/20) 7 Jerks (115/80) — Rest 2 Minutes — AMRAP

  • 28JUL


    Strength: Back Squat Every 2 Minutes 4-4-4-4-4 (climbing)    WOD: “Winded” 30-20-10 Row for Calories Lateral Burpees over Rower   Cashout: Group Tabata Plank  

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