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 Minute AMRAP: 5 Toes-to-Bar10 Alternating Pistols Rest 2 Minutes 7 Minute AMRAP: 5 Pull-Ups20 Air SquatsRead 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