Warm-Up 3 Sets: 5 Calorie bike or row10 Ring Rows10 Air Squats10 Revere Lunges WOD Teams of two,one person working at a time, alternate movements 20 Minute AMRAP: 20 Kettle Bell Swings 53/3515 Sit-Ups16 Kettle Bell Goblet Squats8 Burpees10 Kettle Bell Goblet LungesRead more

Sign-up for the Intramural here 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 10Farmer Carry x 100 Meters WOD “Newport Crippler“ Complete the following for time: 30 Back Squats 225/1551 Mile Run Compar to: 6/28/2021Read more

Warm-Up 3 Sets: 5 Calorie Ski10 Ring Rows10 Pineapple Pickers10 Revere Lunges WOD Complete 5 Rounds For Max Calories: 1 Minute SkiRest 1 Minute1 Minute BikeRest 1 Minute1 Minute RowRest 1 Minute Compare to: 12/9/2021Read more

Warm-Up 3 Sets: 5 Cal Bike, Row, Ski10 Pineapple Pickers10 Air Squats5 Bottoms Ups KB Press Strength/Skill Push Press 5-5-5-5-5 @ 70% WOD 14 Minute AMRAP: 10 DB Shoulder to Overhead, Right Arm 50/3510 DB Shoulder to Overhead, Left Arm10 Toes-to-Bar10 Box Jumps or Step-ups 24/20Read more

Warm-Up 3 Sets: 5 Cal Bike, Row, Ski10 Pineapple Pickers10 Air Squats:30 Plank Strength/Skill Clean 3@75%3@80%3@85%2@90%1@95% WOD Complete the Following For Time: 21-15-9 Deadlifts 225/155Burpees Over the BarRead more