Warm-Up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Mountain climbers10 PVC passthrough lunges Strength/Skill Back squat 6-6-6-6-6 65% WOD 3 Rounds for time: 400 Meter run10 Power snatches 115/75Read More
Warm-up 2 Minute Bike, Row, or Ski 3 sets: 10 Pineapple pickers100 Meter jog:15 Bar hang WOD Teams of two, one person working at a time, 20 Minute AMRAP: 20 Deadlifts 225/15520 Toes-to-bar50 Box step-ups 24/20″Read More
Warm-up 2 Minute Bike, Row, or Ski 3 sets: 20 Banded pull aparts5 Bottoms up kb press:20 Plank or HS hold:20 Bar hang Strength/Skill Bench press 12 Minutes to build to a heavy single or work on technique WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to: 4/5/2024Read More
Warm-Up 2:00 bike, row, ski 3 Sets: 5 Cal row or bike20 Mountain climbers20 Walking lunges WOD EMOM for 20 minutes for max reps/time: Min. 1 | Max hollow holdMin. 2 | Max HS holdMin. 3 | Max hang from a pull-up barMin. 4 | Max horizontal ring rowsMin. 5 | Max DB man makers...Read More
Warm-Up 2:00 bike, row, ski 3 Sets: :15 Bar hang:15 HS or plank hold8 Reverse Snow Angels Strength/Skill Shoulder Press 5@65%4@70%3@75%1@85%1@90%1@95-100+%1@100+% WOD For time: 1,000 Meter row40 Alternating DB snatches 50/3540 Calorie bikeRead More
Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts2 Lunge matrix/side Strength/Skill Box Squats 3-3-3-3-3 @ 21X1 WOD For time: 20 Pull-ups15 Power cleans 135/9530 Burpees15 Power cleans20 Pull-upsRead More
We’ll be closed Monday for Labor Day WOD Teams of two, one person working at a time, 21 Minute AMRAP: 30-cal row20 Pull-ups10 power cleans 155/105Read More
Warm-up 2:00 Bike, row, ski 3 Sets: 100 Meter jog10 PVC pass throughs20 Mountain climbers10 Goblet squats WOD For time: 400 Meter farmer carry 70/5330 Power snatches 75/55400 Meter med ball run30 Burpees75 Wall balls 20/1440 Calorie bike 25 Minute time capRead More
Warm-up 3 Sets: 10 DB Floor press:15 Bar hang10 Ring rows Strength/skill Bench press Increase from last week 4-4-4-4-4 Try to increase weight from last week WOD 3 Rounds for max reps: 1:00 Deficit push-ups 45/35 plate:30 rest1:00 Ski, calories:30 rest1:00 D ball over shoulder 100/70:30 rest1:00 Sit-ups:30 restRead More
Warm-up 3 Sets: 10 Pineapple pickers10 Air squats10 Ring rows:15 Bar hang Strength/skill Four sets of: Deadlift x 3 reps @ 20X1 Rest 20 seconds Tall Box Jumps x 5 reps (land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on...Read More