WOD Teams of two, alternate full rounds for 18 Minutes: 3 Ground-to-overhead 135/955 Burpees10 Goblet lunges 53/35Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows:15 Bar hang20 Mountain climbers Strength/skill Complete 4 Sets for Quality: :30 Rope Climbs or Rope Pulls:30 Rest:30 Wall Walks or Inchworms:30 Rest:30 V-Ups or Tuck-Ups:30 Rest WOD 12 Rounds for Calories: :30 Bike:30 Rest Compare to: 9/11/2024Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows50′ Halo monster walk50′ Skipping high knees Strength/Skill Clean Every 2 minutes for 10 minutes Set 1 – 3 reps @ 74-79%Set 2 – 3 reps @ 74-79%Set 3 – 2 reps @ 84-89%Set 4 – 1 rep @ 89-94%Set 5 – 1 rep @ 94-100+% WOD 5 Rounds for time: 7 Deadlifts 225/15510 Deficit push-ups 54/35 plates20 Sit-ups Hybrid conditioning (5:30) Every 6 minutes, for 24 minutes (4 sets of): Odd Sets: 400 Meter Run400 Meter Row OR 20 Calorie Bike400 Meter Run Even Sets: 400 Meter Row OR 20 Calorie Bike400 Meter Run400 Meter Row OR 20 Calorie BikeRead 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 aparts10 Squats Strength/Skill 3 sets, not for time: 10 Dips100 meter double arm KB front rack carry14 Alternating pistols WOD 3 Rounds for time: 500 Meter row or ski40 Box step-ups 24/20″ Score = slowest set Hybrid Conditioning (10:30) 25 Minute ARMAP: 200 Meter Run100 Foot Waiter Carry15 Goblet Squats250 Meter Row100 Foot Double KB Front Rack Carry30 V-UpsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog5 Bottoms up KB press20 Mountain climbers Strength/Skill Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% -Perform 5 single arm DB rows/arm between each set of press. WOD 15 Minute ARMAP: 400 Meter run12 Push press 95/6510 Burpess over the barRead more