Warm-up 2:00 bike, row, ski 3 sets: :15 Plank or HS hold10 Banded good mornings10 PVC passthrough lunges Strength/Skill Deadlift 12-10-8-6-4 @20X1 WOD 20 Minute AMRAP: 8 toes-to-bars10 DB hang clean and jerks 50/3514/12 cal row– Perform 5 clean and jerks with one arm, then 5 with the other.Read more

Holiday schedule: 12/24 – 9:30 12/25 – Closed 12/26 – No 6 am or 6:30 pm Strength/skill 5 Sets: 2 Push press + 2 Push Jerks WOD 10 Minute AMRAP: 5/3 Strict Pull-ups5 Burpees7 KBS 70/53 Compare to: 8/26/2024Read more

Holiday schedule: 12/24 – 9:30 12/25 – Closed 12/26 – No 6 am or 6:30 pm WOD 12 rounds for time, starting with 1 and adding an exercise each round: 1 shoulder-to-overhead 135/952 hang power cleans 3 deadlifts 4 push-ups5 pull-ups6 alternating DB snatch 50/357 sit-ups8 single DB lunges 50/359 air squats10 mountain climbers11 DB goblet squats 50/3512 burpees 40 minute time cap Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 S2OH. In round 2 perform 2 HPC and then 1 S2OH. In round 3, perform 3 DL, 2 HPC, then 1 S2OH. Continue adding a new exercise each round.Read more

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats20 Mountain climbers10 Pineapple pickers10 Ring rows Strength/skill Back squat 5-5-5-5-5 75% WOD “Annie” For time: 50-40-30-20-10double-underssit-ups Compare to: 10/31/2024Read more

WOD In teams of two complete the following for time: Station 1 – 20 Calorie bike and 500 Meter RowStation 2 – 500 Meter Row and 15 GTOH 135/95Station 3 – 500 Meter Row and 30 Pull-upsStation 4 – 20 Calorie bike and 500 Meter Row Each teammate must complete both tasks at each station before either teammate is allowed to begin work on the next station.Read more