Warm-up 2:00 bike, row, ski 3 Sets: 50′ Skipping high knees10 Ring rows10 Pineapple pickers Strength/skill Clean 12 Minutes to build to a heavy single or work on technique WOD 9 Minute AMRAP: 4 Deadlifts 275/15512 Burpees over the barRead More

Chili cook-off Saturday, November 2nd, 3:00 at the gym. There’s still a few spots available to enter a chili! Warm-up 2:00 bike, row, ski 3 Sets: :15 Jump rope:15 HS or plank hold:15 Sit-ups Strength/skill Push jerk 5-5-5-5-5 70% WOD 5 sets for max reps: :30 Strict HSPURest :30:30 V-upsRest :30:30 Shuttle run 25′Rest :30...Read More

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter farmer carry10 Sampson lunges10 Pineapple pickers WOD Every 6 minutes for 30 minutes: 500 Meter row or ski30 Box step-ups 24/20″15 KBS 53/35 Score = slowest setRead More

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows:15 Palloff hold/side10 Goblet squats Strength/Skill Back squat 5-3-3-3-1-1-1 WOD 10 Minute AMRAP: 10 Push press 95/655/3 Strict pull-ups20 Double-undersRead More

WOD Teams of two, alternate full rounds to complete a 16 minute AMRAP: 9 Deadlift 135/956 Hang power clean3 Push jerkRead More

Warm-Up 2:00 bike, row, ski 3 sets: 10 PVC pass through lunges100 Meter single DB OH carry20 Banded pull aparts Strength/skill Snatch 3@ 70%3@ 75%3@ 80%2@ 85%1@ 90% WOD For time: 50 Calorie bike12 DB man makers 50/35400 Meter farmer carry 53/35Read More

Warm-Up 2:00 bike, row, ski 3 sets: 10 Goblet squats:15 Bar hang20 Banded pull aparts10 Sit-ups Strength/skill Clean 3@ 70%3@ 75%3@ 80%2@ 85%1@ 90% WOD 3 Rounds for time: 15 Front squats 115/7515 Toes-to-bar15 BurpeesRead More

Strength/Skill 3 rounds for quality of:Farmers Carry, pick load, 100 mDouble Kettlebell Front Rack Carry, pick load, 100 m3 Wall Walks WOD For 4 cycles:AMRAP in 3 mins of:Row / Ski Erg, 500 mmax rep Push-upsRest 1 minRead More

Warm-up 2:00 bike, row, ski 3 sets: 100 meter jog5 bottoms up KB press/side10 Sit-ups:15 Bar hang Strength/Skill Push press Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap No retries on missed attempts WOD 8 minute AMRAP: 6...Read More

Holiday schedule: 8:30, 9:30, 3:30, 4:30, 5:30 Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows:15 Palloff hold/side10 Goblet squats Strength/Skill Back squat 3 70%3 75%3 80%2 85%1 90% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to:8/5/2024Read More