Warm-up 2:00 bike, row, ski 3 sets: :15 Plank or HS hold10 Banded good mornings10 PVC passthrough lunges Strength/Skill Deadlift 12-10-8-6-4 @20X1 WOD 20 Minute AMRAP: 8 toes-to-bars10 DB hang clean and jerks 50/3514/12 cal row– Perform 5 clean and jerks with one arm, then 5 with the other.Read More

Holiday schedule: 12/24 – 9:30 12/25 – Closed 12/26 – No 6 am or 6:30 pm Strength/skill 5 Sets: 2 Push press + 2 Push Jerks WOD 10 Minute AMRAP: 5/3 Strict Pull-ups5 Burpees7 KBS 70/53 Compare to: 8/26/2024Read More

Holiday schedule: 12/24 – 9:30 12/25 – Closed 12/26 – No 6 am or 6:30 pm WOD 12 rounds for time, starting with 1 and adding an exercise each round: 1 shoulder-to-overhead 135/952 hang power cleans 3 deadlifts 4 push-ups5 pull-ups6 alternating DB snatch 50/357 sit-ups8 single DB lunges 50/359 air squats10 mountain climbers11 DB...Read More

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats20 Mountain climbers10 Pineapple pickers10 Ring rows Strength/skill Back squat 5-5-5-5-5 75% WOD “Annie” For time: 50-40-30-20-10double-underssit-ups Compare to: 10/31/2024Read More

WOD In teams of two complete the following for time: Station 1 – 20 Calorie bike and 500 Meter RowStation 2 – 500 Meter Row and 15 GTOH 135/95Station 3 – 500 Meter Row and 30 Pull-upsStation 4 – 20 Calorie bike and 500 Meter Row Each teammate must complete both tasks at each station...Read More

Warm-up 2:00 bike, row, ski 3 sets: :15 Plank or HS hold10 Ring rows10 PVC passthrough lunges10 Sit-ups Strength/Skill EMOM for 3 minutes: snatch high pull x 3 Then, EMOM for 4 minutes: hang snatch, below knee x 2 Then, EMOM for 4 minutes: snatch x 1 WOD 2 Rounds for time: 40 alternating DB...Read More

Warm-up 2:00 bike, row, ski 3 sets: 10 Walking lunges20 Mountain climbers20 Banded pull-aparts WOD Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – 10-15 Ring push-upsStation 2 – 10-15 Calorie rowStation 3 – 100′ DB walking lungesStation 4 – 5-10 Parralette pass throughsRead More

Warm-up 2:00 bike, row, ski 3 sets: :15 Bar hang10 Ring rows:15 Jumps rope10 Sampson lunges Strength/Skill EMOM for 3 minutes: muscle clean x 3 Then, EMOM for 4 minutes: hang clean, below knee x 2 Then, EMOM for 4 minutes: clean x 1 WOD 18 Minute AMRAP: 5 Toes-to-bar10 KBS 53/3515 Double-unders Compare to:...Read More

Warm-up 2:00 bike, row, ski 3 sets: :15 HS or plank hold20 Banded pull-aparts10 Pineapple pickers10 DB strict press Strength/skill 5 Sets: 3 Push press + 3 Push jerk WOD 4 Rounds for time: 5 Deadlifts 275/19020 Sit-ups20 Air squatsRead More

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats20 Mountain climbers10 Pineapple pickers10 Ring rows Strength/skill Back squat 5-5-5-5-5 70% WOD 2 rounds for max reps: 2:00 DB man makers 50/351:00 Rest2:00 Burpee pull-ups1:00 Rest2:00 Bike, calories1:00 RestRead More