Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 20 Banded Pull-aparts5 Bottoms Up Press:15 Bar Hang:30 Plank or HS Hold Strength/Skill Push Press 5-5-5-5 @ 70% WOD Complete 4 Sets For Max Reps: :30 Hang Power Cleans 95/65Rest :30:30 Bike, CaloriesRest :30:30 Toes-to-BarRest :30Read more

Learn about and register for our 2023 Intramural Open here Warm-Up 2 Minute Bike or Row Then, 3 Rounds: :20 Bar Hang10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 6 Sets: 5 Reps @ 70% WOD Open workout “12.1” 7 Minute AMRAP: Burpees to a 6″ target Compare to: 2/3/2022Read more

Warm-Up 3 Sets: 3 Inchworms:10 Bar Hang10 Mountain Climbers20 Banded Pull Aparts Strength/Skill Clean 10 Minutes to build to a heavy single or work on technique WOD “Lynne” Five rounds for max reps of: Bench Press (body weight/ 3/4 body weight)Pull-ups Rest as needed between movements & sets Score = total reps Compare to: 11/26/2022Read more

Warm-Up 3 Rounds: 5 Cal Row10 Push-ups10 Air Squats10 Ring Rows Strength/Skill 12 Minutes to work on gymnastics skill of your choice WOD “Newport Crippler“ Complete the following for time: 30 Back Squats 225/1551 Mile Run New running route: Leave the gym to the right, enter the running path at the bridge, turn left and run along the path until you reach peninsula bevco, then turn around Compare to: 8/19/2022Read more

Learn about and register for our 2023 Intramural Open here Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 8 Reverse Snow Angels10 PVC Pass-through Lunges5 Bottoms-up KB Press:30 Plank or HS Hold Strength/Skill EMOM 9 Minutes High Hang Snatch x 3 Reps WOD 15 Minute AMRAP: 3 Toes-to-Bar6 Burpees8 Alternating PistolsRead more