Warm-Up 3 Sets: 125 Meter Row3 Inchworms20 Banded Pull-aparts10 Mountain Climbers Strength/Skill Complete 3 Sets: Toes-to-Bar x 10-15 RepsKB Front Rack Carry x 100 MetersParallette Pass Through x 5-10 Reps WOD Dungeness Against a 2 Minute clock complete 4 total sets of: 15/13 Cal RowPush Press x Max Reps 115/80Rest 2 Minutes Octopi Against a...Read More
Warm-Up 3 Sets: 100 Meter Run10 Halo Squats5 Monster Walks10 Halo Mountain Climbers10 Ring Rows Strength/Skill Pause Front Squat 2-2-2-2-2 @ 22X1 WOD 10 Minute AMRAP: 5 Power Cleans 155/105100 Meter Run5 Burpees Over the Bar100 Meter RunRead More
Warm-Up 3 Sets: 100 Meter Jog10 Pineapple Pickers:30 Plank Hold:15 Bar Hang WOD Teams of two, complete a 20 Minute AMRAP: 400 Meter Run* 5 Pull-Ups10 Sit-Ups15 Air Squats *One partner runs, while the other completes as many reps of the “work” as possible. Partners will alternate after each 400, and pick up where the...Read More
Rowing clinic this Saturday, 10:30 am. Work on your rowing technique with rowing coach Eric Delacorte! You can reserve your spot on our class registration page. Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through5 Bottoms Up KB Press10 Sit-Ups Strength/Skill EMOM For 9 Minutes Hang Snatch (Above Knee) x 3 Reps @ 65% WOD...Read More
Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets Pec Walk x 100 MetersOH Plate Hold Sit-Ups x 8 RepsReverse Lunges x 8 RepsReverse Snow Angels x 8 Reps Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight...Read More
Warm-Up 3 Sets: 5 Calorie Ski3 Inchworms6 Step-Ups:15 Plank or HS Hold WOD EMOM for 21 Minutes (7 Sets): Minute 1 – Ski x 30 Seconds for Max CaloriesMinute 2 – Burpee Box Jump or Step-Overs x 5 RepsMinute 3 – DB Lunges x 8 Reps 50/35 each handRead More
Warm-Up 3 Sets: 125 Meter Row3 Inchworms5 Bottoms-up KB Press:15 Plank or HS Hold Strength/Skill Complete 3 Sets: D-Ball Carry x 100 MetersToes-to-Bar x 8-10 RepsStrict HSPU x 5-10 or Unsupported Seated Strict Press x 5 WOD Complete 3 Rounds For Time: 400 Meter Run10 Ground-to-Overhead 135/9520 Air Squats 15 Minute Time CapRead More
Warm-Up 3 Sets: 10 Cal Row10 Air Squats10 Sit-Ups10 Ring Rows WOD Teams of two, one person working at a time, Complete the following for time: 8 Rope Climbs or Rope Pulls from the ground80 Calorie Row40 Burpees Over the Rower30 Partner Med Ball Sit-ups 20/14100 Wall Balls 20/1470 Calorie Row30 Burpees Over the Rower20...Read More
Work on your rowing technique with rowing coach Eric Delacorte! You can reserve your spot on our class registration page. Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Throughs5 Bottoms Up KB Press10 Sit-Ups Strength/Skill EMOM For 9 Minutes High Hang Snatch x 3 Reps @ 50-65% WOD Complete the following for time: 50/45 Calorie...Read More
