Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Halo squats20 Banded pull aparts:15 Bar hang Strength/Skill Back squat 10-10-10 Build throughout WOD 3 Rounds for time: 15 KBS 70/5330 Double-unders15 Pull-upsRead more

WOD Teams of two, one person working at a time: 2,500 Meter row (switch every 250) Then, Alternate full rounds to complete 14 rounds: 6 Deadlifts 225/1556 Box jumps or step-ups 24/20Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows50′ Halo monster walk:15 Bar hang10 Sit-ups Strength/Skill Clean Every 2 minutes for 10 minutes Set 1 – 3 reps @ 69-74%Set 2 – 2 reps @ 74-79%Set 3 – 2 reps @ 84-89%Set 4 – 2 reps @ 84-89%Set 5 – 1 rep @ 89-94% WOD 12 Minute ARMAP: 5 Hang DB snatch, right arm 50/355 Hang DB snatch, left arm10 Sit-ups20 Air squatsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 OH banded tri extensions20 Banded pull aparts:15 Bar hang Strength/Skill 3 sets: 1-3 Rope climbs or pulls from the ground5-10 Paralette pass throughs10 V-ups or tuck-ups 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: 3/28/2025 Hybrid Conditioning (5:30) 3 Rounds for time: 40 Calorie bike40 KBS 35/2640 Sit-upsRead more

This year’s chili cook off is 11/8 at 3:30pm. Register your chili at the gym! Warm-up 2:00 bike, row, ski 3 Sets: 10 Walking lunges20 Banded pull aparts:30 Jump rope Strength/Skill 3 sets, not for time: 10 Ring push-ups100 meter single arm KB front rack carry10 Alternating pistols WOD 4 Rounds for time: 10 Front squats 135/9510 Burpees40 Double-unders Hybrid Conditioning(10:30) Every 5 minutes, for 30 minutes: Station 1: 800 Meter RunStation 2: 20/15 Calorie Row + 150 Foot Farmer Carry + 100 Foot Body weight Walking LungeRead more