Warm-up 2 minute bike, row, ski then… 2 sets: :15 Plank or HS hold5 Bottoms up kb press100 Meter jog Strength/Skill Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% -Perform 5 single arm DB rows/arm between each set of press. WOD Every 5 minutes, for 15 minutes (3 sets): 400 Meter Run250 Meter row or ski10 Burpee box step-overs 24/20″...Read More

Holiday schedule: No 6:30 pm class Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats:20 Palloff hold/side10 Pineapple pickers10 Ring rows Strength/skill Back squat 6-6-6-6-6 75% WOD 14 minute AMRAP: 16 Push-ups12 Kettlebell Swings 53/358 Strict Pull-UpsRead More

WOD Teams of two, one person working at a time, complete a 22 minute AMRAP: 60 Cal bike50 KB deadlifts 70/53/arm40 Goblet Lunges 70/5330 Partner med ball sit-ups 20/14Read More

Warm-up 2 minute bike, row, ski then… 3 sets: 100 Meter jog10 PVC pass through lunges:20 Bar hang Ring rows10 Squats Strength/Skill 5 Sets: High hang snatch + hang snatch + snatch WOD 3 rounds for time: 40 Cal row or ski20 Wall balls 20/1410/8 Strict Pull-UpsRead More

Warm-up 2 minute bike, row, ski then… 3 sets: 10 Sit-ups10 Ring rows10 Squats50′ Skipping high knees Strength/Skill 5 Sets: High hang clean + hang clean + Clean WOD 4 Rounds for time: 7 Power cleans 135/9510 Toes-to-barRead More

Warm-up 2 minute bike, row, ski then… 2 sets: :15 Plank or HS hold10 Sampson lunges10 Ring push-ups WOD Every 5 minutes, for 25 minutes (5 sets): 500 Meter row or ski10 Defecit push-ups 45/35 lb plates10 Front rack lunges 95/65 Score = slowest setRead More

Warm-up 2 minute bike, row, ski then… 2 sets: :15 Plank or HS hold5 Bottoms up kb press20 Single-unders Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% -Complete 5 DB rows per arm after each set. WOD 10 Minute AMRAP: 10 Single DB Hang power cleans to OH 50/3510 Buprees over DB20 Double-unders -Switch arms as needed for DB...Read More

Warm-up 2:00 bike, row, skiWarm-up 3 sets: 10 Goblet squats:20 Paloff hold/side10 Pineapple pickers10 Ring rows Strength/skill Back squat 6-6-6-6-6 70% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to:10/14/2024Read More

WOD Teams of two complete an 18 minute AMRAP: 400 Meter run5 Ground to Overhead 135/9510 Deadlifts 135/9520 Air squats One partner completes the run while the other completes as many rounds of the work as possible. Partners alternate after each run.Read More

Warm-up 2:00 bike, row, ski 3 sets: 10 DB floor press10 Box step-downs20 Banded pull aparts Strength/Skill 5 Sets: Bench press 5-5-5-5-5 WOD 5 Sets for max reps: :30 Alternating pistols:30 Rest:30 Dips:30 Rest:30 KBS:30 RestRead More