Warm-Up 3 Rounds: 125 Meter Row10 Mountain Climbers3 Dynamic Pigeons WOD Every 5 Minutes for 25 Minutes (5 Sets): Row 500 MetersRun 200 Meters15/10 Hand Release Push-UpsRead more

This week’s Intramural them is Luck of the Irish! Warm-up Tabatta row, bike, or ski Then, 3 Sets: 100 Meter Jog10 PVC Pass Throughs10 Goblet Squats10 Pineapple Pickers Strength/Skill Snatch 7 Sets: Below Knee + Ground WOD 15 Minute ARMAP: 6 DB Facing Burpee8 Single DB Front Squat 50/3510 Alternating DB Snatch 50/35Read more

Warm-Up 3 Sets: 125 Meter Row3 Inchworms20 Banded Pull-aparts10 Mountain Climbers Strength/Skill Complete 3 Sets: Dips x 5-10 RepsAlternating Pistols x 12 RepsHS Hold or Plank Hold x :30 WOD Row 500 meters for time (max effort) Then, Row the amount of time it took to complete your first effort. Record the distance. Then, Row the distance you completed during your second effort. Record the time it takes. Rest 3 Minutes between each set Score example: 1:40, 480m, 1:45 Compare to: 6/25/2021Read more

Warm-Up 3 Sets: 10 PVC Pass Through10 Air Squats10 Sit-Ups10 Reverse Lunges Strength/Skill Box Squat 5-5-5-5-5 @ 22X1 Learn more about box squats and why we do them WOD 9 Minute AMRAP: 10 C2B Pull-Ups15 Hang Power cleans 95/6530 Double-UndersRead more

There isn’t an 8:30 class listed on the schedule for this Saturday. We have the pleasure of putting on a class for about 20 sailors form the USS Theodore Roosevelt during the 8:30 hour. However, if this time works best for your Saturday, feel free to show-up and join in the fun! Warm-up Partner Pick Drill WOD Teams of two, one person working at a time,complete a 20 Minute AMRAP: Row 1,000 Meters20 Push Press 95/65200 Meter Farmer Carry 70/53Read more