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
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 ski12 Alternating DB snatch 50/35...Read More
Strength/Skill Power clean 3-3-3-3-3 Weight by feel WOD Teams of two, one person working at a time, alternate movements for 15 Minutes: 5 Front squats 135/955 Toes-to-bar5 Shoulder to overheadRead More
Warm-up 2:00 bike, row, ski 3 Sets: 10 Pineapple pickers:15 HS or plank hold3 Inchworms WOD Three rounds for time: 1000 Meter Row or ski15 Burpees100 Meter single arm farmer carry 70/5330 Walking Lunges15 KBS 70/53Read More
