Category

WOD
Warm-up 2:00 bike, row, ski 3 sets: :15 Plank or HS hold20 Banded pull-aparts5 Seated strict DB press Strength/Skill 5 Sets, not for time: 5 Strict HSPU or unsupported BB press10 DB rows/arm WOD 15 Minute AMRAP: 500 Meter row or ski12 Pull-ups8 Shoulder-to-overhead 115/75
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Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats20 Mountain limbers10 KB deladlifts Strength/skill Back squat 10-10-10 55-60% WOD For time: 30-20-10 Alternating DB snatch 50/35Burpees over DB
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WOD Teams of two, 18 minute AMRAP: 400 Meter run or 500 meter row3 Shoulder-to-overhead 135/956 Pull-ups12 Air squats One partner runs/rows while the other completes as many rounds of the work as possible, then alternate.
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Strength/Skill 5 sets: High hang snatch + Hang snatch + snatch WOD 4 Rounds for time: 5 Deadlifts 275/19010 Toes-to-bar
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Holiday schedule: Thursday | 9:30 Friday | 8:30 Sweat, 9:30, 3:30 Saturday | 8:30, 9:30 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...
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Holiday schedule: Thursday 9:30 Friday 8:30 sweat, 9:30, 3:30 Warm-up 2:00 Bike, row, ski 3 sets: 20 Banded pull-aparts2 Lunge matrix/side10 Ring rows Strength/Skill 5 sets: High hang clean + Hang clean + Clean WOD 8 Minute AMRAP: 10 Power clean to overhead 95/6520 Lunges
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Holiday schedule: Thursday 9:30 Friday 8:30 sweat, 9:30, 3:30 Warm-up 2:00 Bike, row, ski 3 sets: :15 Jump rope20 Banded pull-aparts3 Inchworms10 Ring rows Strength/Skill 6 Sets, not for time: 3 Bench press6 Supine barbell row WOD 16 Minute AMRAP: 10 Sit-ups10 KBS 53/3515 Double-unders
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Warm-up 2:00 bike, row, ski 3 sets: 10 Ring rows10 Strict DB presses10 Halo goblet squats Strength/skill Front squat 12 minutes to build to a heavy single WOD “Jackie” Complete the following for time: 1,000 meter Row50 Thrusters (45/35 lb bar)30 Pull-Ups Compare to: 4/1/2024
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WOD Teams of two, on person working at a time, complete a 20 minute AMRAP: 100 Calorie Row10 Push jerks 155/105100 Air squats10 Push jerks
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Warm-up 2:00 Bike, row, ski 3 sets: :15 Bar hang10 PVC pass-through lunges3 Inchworms10 Ring rows Strength/Skill 6 Sets: High hang snatch x 3 reps 50-60% WOD EMOM for 18 Minutes (6 sets): Staion 1|Bench press x 5Staion 2|Farmer carry x 100 metersStaion 3|DB manmakers x 3
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