Warm-up 2:00 bike, row, ski Then, 3 Sets: 20 single unders:15 bar hang10 ring row10 goblet squats Strength/Skill 10 minutes to work on gymnastics skills of your choice WOD AMRAP 5:10 air squats30 double-unders10 pull-ups AMRAP 5:10 reverse lunges30 double-unders10 pull-ups AMRAP 5:10 alternating pistols30 double-unders10 pull-ups – Rest 1:00 between AMRAPs.Read More

Warm-up 2:00 bike, row, ski Then, 2 Sets: 10 PVC pass throughs10 PVC overhead lunges10 pineapple pickers:20 superman5-10 push-up to down dog Strength/Skill Shoulder Press 1-1-1-1-1 Then, Push Press 3-3-3 Then, Push Jerk 5-5-5 WOD Complete the following for time: 30-20-10DB Deadlifts 50/35 each hand15-15-15DB Defecit Push-Ups-Alternate between movementsRead More

Warm-up 1 set: 2:00 bike or ski (slow pace) 25-ft down and back: Bear crawl (down)Walking lunges (back)InchwormBurpee broad jump 1 set: 1:00 bike or ski (moderate pace) 10 scap pull-ups20 plank shoulder taps WOD Every 90 Seconds for 24 minutes (4 Sets): Station 1 – 10 Box jumps or step-upsStation 2 – 3 Rope...Read More

Warm-up 2 Minute Bike, Row, or Ski 2 sets: 200 Meter Jog15 Walking Lunges:30 Bar Hang Strength/Skill Back Squat 3@75%3@80%3@85%2@90 WOD 3 Rounds for time: 15 Thrusters 95/65400 Meter runRead More

Strength/Skill Snatch 4 Sets: 3 @ 80% WOD Teams of two: 1,000-m row400-m weighted front carry 100/7060 Deadlifts400-m weighted front carry1,000-m row -Use 2 Kbs, 2 Dbs, or a Dball for front carryRead More

Warm-Up 400 Meter Jog 3 Rounds: 50′ Skipping High Knees20 Banded Pull-aparts:20 Plank or HS Hold Strength/Skill 5 Sets: 1 Hang Clean + 1 High Hang Clean + 3 Front Squats WOD 10 Minute AMRAP: 8 DB Box Step-Ups 50/35 each hand 20″3 DB Man Makers 50/35Read More

Warm-Up 1:00 Row or Ski (slow pace)10 Ring Rows15 Air Squats :45 Row or Ski (medium pace):20 Bar Hang10 Reverse Lunges :30 Row or Ski (fast pace):20 Bar Hang20 Mountain Climbers Strength/Skill 3 sets, not for time: :30 HS Hold12 Alternating Pistols5-10 Strict Supine Pull-Ups WOD Complete the following for time: 50-40-30-20-10Calorie Row or Ski10-20-30-40-50Sit-Ups...Read More

Warm-up 4 Minute Bike, Row, or Ski 2 sets: :30 Samson lunges:30 knee push-ups:30 pineapple pickers:30 air squats:30 scap pull-ups Rest :10 between movements Strength/Skill Back Squat 4-4-4 @85% WOD From the rack EMOM For 10 Minutes: Push Press x 5 (increase weight every other set) Immediately followed by… EMOM For 5 Minutes: Push Press...Read More

Holiday Schedule: 7/3 – No 5:30 or 6:30 PM class 7/4 – Closed 7/5 – No 5:00 or 6 AM class Warm-up 2 Minute Bike or Row 3 sets: 10 Mountain Climbers10 Ring Rows:15 Bar Hang WOD “Bradley” 10 rounds for time of:Sprint 100 meters10 Pull-upsSprint 100 meters10 BurpeesRest 30 seconds 35 Minute Time CapRead More

Holiday Schedule: 7/3 – No 5:30 or 6:30 PM class 7/4 – Closed 7/5 – No 5:00 or 6 AM class WOD “DT” Complete 5 rounds for time: 12 Deadlifts 155/1059 Hang Power Cleans 155/1056 Push-Jerks 155/105 Compare to: 7/1/2022Read More