Warm-Up 3 Minute Row or Bike Then.. 3 Rounds: 10 Sit-Ups10 Pineapple Pickers10 Mountain Climbers5 Halo Monster Walks (Left, Right, Forward, Back) WOD Complete the Following For Time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Deadlifts 225/155Bar-facing burpees Time cap: 10 minutesRead more

Warm-up 3 Sets: 10 Single Arm DB Rows (each arm)10 Box Step-Ups20 Banded Pull-Aparts10 Reverse Snow Angels5 Bottom Up KB Press WOD Complete The Following For Max Calories: 5 Minute SkiRest 2 Minutes5 Minute BikeRest 2 Minutes5 Minute RowRest 2 Minutes5 Minutes Burpee Box Step-Overs 24/20Read more

This week’s Intramural them is Sports Day! Warm-up Tabatta row, bike, or ski Then, 3 Sets: 20 Single-Unders10 PVC Pass Throughs10 Goblet Squats10 Pineapple Pickers Strength/Skill Snatch 5 Sets: High Hang + Above Knee + Ground WOD 7 Minute AMRAP: 15 Wall Balls 20/1430 Double-UndersRead more

Warm-up 3 Sets: :30 Push-up Plank100 Meter Jog:15 Bar Hang Strength/Skill 3 Sets: Rope Climbs OR Rope Pulls From Ground x 3DB Bench x 6Alternating Pistols x 10 Reps WOD Complete 5 rounds for time: 10 Pull-Ups10 KB Goblet Reverse Lunges 70/5310 Deficit Push-ups 45/35 lb plateRead more

Learn more about box squats Strength/Skill Box Squat 7-7-7-7 @ 21X1 WOD 10 Minute AMRAP: 7 Burpees Over the Bar5 Power Cleans 155/1053 Push Jerks 155/105Read more