Warm-Up 3 Sets: 5 Halo Monster Walks10 Halo Mountain Climbers10 Pineapple Pickers Strength/skill Back Squat 18 Minutes to Build to a Heavy Single -No retrying failed reps OR 5-5-5-5-5-5 WOD Complete the Following For Time: 21 Deadlifts 225/15542 Sit-Ups15 Deadlifts30 Sit-Ups9 Deadlifts18 Sit-UpsRead More
Warm-Up 3 Sets: 5 Cal Row or Bike10 Mountain Climbers10 Air Squats Strength/Skill Complete 4 Sets, Not For Time: Supine Barbell Row x 4 Reps100 Meter KB Front Rack Carry x 100 Meters (switch arms at turn around)Medicine Ball Sit-Ups x 15 Reps WOD Complete 4 Sets for Max Reps: :30 Bike or Row for...Read More
Warm-Up 3 Sets: Yogi Push-Ups x 5-10 RepsBanded Pull-aparts x 20 RepsDynamic Scorpion x 610 Reverse Lunges Strength/Skill Complete 5 Sets: Bench Press x 5 Reps, weight by feel Then, 3 Sets: Back Squat x 5 Reps @ 70% WOD Complete the Following For Time: 30-20-10 Hand Release Push-UpsKB Reverse Goblet Lunges 53/35Read More
This Saturday! Reserve your spot by registering with your normal class sign-in Warm-Up 3 Sets: 100 Meter Jog10 Reverse Lunges3 Inchworms10 Mountain Climbers WOD 20 Minute AMRAP: 7 Pull-Ups7 Box Jumps or Step-Ups 24/207 Deadlifts 225/155Read More
Warm-Up 3 Sets: 5 Cal Row or Bike:15 Tuck Hold10 Mountain Climbers Strength/Skill Complete 3 Sets, Not For Time: Supine Barbell Row x 6 RepsFamer Carry x 20 MetersMedicine Ball Sit-Ups x 15 Reps WOD Complete 3 Rounds For time: 10 Single Arm DB Push Press, Right Arm 50/3510 Single Arm DB Push Press, Left...Read More
Warm-Up 3 Sets: 100 Meter Jog10 Pineapple Pickers10 Air Squats5 Yogi Push-ups Strength/skill 10 Minutes to work on power clean or clean technique WOD 18 Minute AMRAP: 400 Meter Run4 Power Cleans 155/1056 Front Squats8 Burpees Over the BarRead More