No 5 or 6 am classes Thursday due to the probability of icy roads. Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 3 Inchworms10 Pineapple Pickers10 Sit-Ups:30 Bar Hang Strength/Skill Complete 3 Sets, not for time: HS Hold or Plank Hold x :30Turkish Get-up or Turkish Sit-up x 3 Reps WOD 7...Read More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 Ring Rows10 Pineapple Pickers10 Reverse Lunges3 Inchworms Strength/Skill EMOM For 5 Minutes Power Clean x 5 Reps – weight by feel WOD EMOM For 8 Minutes 5 Deadlifts 225/1555 Burpees Over the BarRead More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 Ring Rows10 Halo Squats20 Banded Pull Aparts3 Inchworms Strength/Skill Push Press 3-3-3-3 @ 85% WOD Complete 4 Sets For Max Reps: :30 DB Push Jerk 50/35 each armRest :30:30 Ski For CaloriesRest :30:30 Wall Balls 20/14Rest :30Read 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 4-4-4-4 @ 80% WOD 10 Minute AMRAP: 15 KBS 53/3515 Sit-Ups15 Hand Release Push-upsRead More
Warm-Up Tabata row or bike Then, 3 Sets: 3 Inchworms:10 Bar Hang10 Mountain Climbers20 Banded Pull Aparts WOD “Lynne” Five rounds for max reps of: Bench Press (body weight/ 3/4 body weight)Pull-ups Rest as needed between movements & sets Score = total reps Compare to 8/26/2022Read More
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
