Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 100 Meter Jog10 Ring Rows10 Mountain Climbers 10 Goblet Squats WOD Teams of two, alternate full rounds to complete a 18 minute AMRAP: 7 Hang Power Cleans 95/657 Push Press7 Front SquatsRead More
Happy Thanksgiving! Below is our holiday schedule: Thursday: 10 am Friday: 8:30 & 9:30 am WOD In teams of three, with one person working at a time, complete the following for max reps: 10 Minute AMRAP: Rowing for Calories (one rower per team) Rest 2 Minutes 10 Minute AMRAP: Wall Balls 20/14 Rest 2 Minutes...Read More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 100 Meter Jog5 Bottoms Up Press20 Banded Pull Aparts:30 Plank or HS Hold Strength/Skill Push Press 4-4-4-4 @ 80% WOD Complete the following for time: 35/30 Calorie Bike50 KBS 53/35100 Double-UndersRead More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 3 Inchworms5 Cal Bike or Row10 Pineapple Pickers10 Goblet Squats Strength/Skill Clean 12 Minutes to build to a heavy single or work on technique WOD Complete 5 Rounds for Time: 8 Deadlifts 225/15512 Hand Release Push-ups8 Pull-ups 15 Minute Time CapRead More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 Ring Rows10 Halo Squats10 Reverse Lunges:30 Plank or HS Hold Strength/Skill Back Squat 5-5-5-5 @ 75% WOD 7 Minute AMRAP: 2 Thusters 95/652 Burpees Over the Bar4 Thusters4 Burpees Over the Bar6 Thusters 95/656 Burpees Over the Bar6 Thusters 95/656 Burpees Over the...Read More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 5 Plank Burpees10 Ring Rows10 Walking Lunges:30 Plank or HS Hold WOD Teams of two, alternate movements to complete a 20 minute AMRAP: 200 Meter Row4 Power Cleans 155/1058 Burpees16 Sit-Ups32 Air SquatsRead More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 PVC Pass Throughs10 Sit-Ups5 Bottoms Up Press:30 Plank or HS Hold Strength/Skill EMOM For 7 Minutes 2 High Hang Snatch + Hang Snatch @65% WOD Complete 4 sets the following, not for time: DB Bench Press x 10 RepsFarmer Carry x 100 MetersSupine...Read More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 100 Meter Jog10 Pineapple Pickers10 Sit-Ups:30 Plank or HS Hold Strength/Skill 8 Minutes to warm-up deadlift/work on technique WOD Complete the Following For Time: 1,500 Meter Row30 Deadlifts 225/155800 Meter Run30 BurpeesRead More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 100 Meter Jog5 Bottoms Up Press20 Banded Pull Aparts:30 Plank or HS Hold Strength/Skill Push Press 5-5-5-5 @ 75% WOD 10 Minute AMRAP: 5/3 Strit Pull-Ups10 KBS 70/5320 Double-UndersRead More
