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Skill/Strength For Time: 1,000/800m Row or 75/50 Calorie Bike *Looking to go hard, but not max effort *Perform at any point during the WOD WOD 4 Giant Sets, Not For Time: 15 Abmat Sit-Ups 20 Supermans...
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Skill/Strength 10:00 to build to a heavy 3-Position Power Snatch *Top down (from hips, knees, floor) WOD 3:00 AMRAP: 12/9 Calorie Row/Bike 12 Power Snatches (95/65#) Rest 3:00 3:00 AMRAP: 12/9 Calorie...
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WOD 25:00 AMRAP: 1 Round DT: 12 Deadlifts (155/105#) 9 Hang Power Cleans 6 Push Jerks 2 Rounds Strict Cindy: 5 Strict Pull-ups 10 Push-ups 15 Air Squats
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SCHEDULE UPDATE: Our 5:30am and 6:30am classes are cancelled today. Normal business hours will begin for our 8:30am class. Please use your best judgement to travel to the box today! Skill/Strength...
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WOD 3:00 AMRAP: 24 Box Jump Overs (24/20″) 18/12 Calorie Row/Bike Max Power Cleans (115/80#) Rest 3:00 3:00 AMRAP: 21 Box Jump Overs (24/20″) 15/10 Calorie Row/Bike Max Power Cleans (135/95#) Rest 3:00...
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Skill/Strength Every 3:00 for 3 rounds: 5 Back Squats *Start around 70% and build to a heavy, yet technical, set of 5 WOD 7 RFT: 14 Dumbbell Deadlifts (50/35#) 14 Alternating Dumbbell Strict Presses...
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Skill/Strength 3 Giant sets: 100′ Single Arm OH Carry 100′ Single Arm Front Rack Carry 100′ Single Arm Farmer Carry *100′ = Two laps around the rig *12:00 Cap WOD 15:00 EMOM: Min 1: 0:30 Bar...
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WOD 5 Rounds: 1:00 Row/Bike for Calories 1:00 Burpees to 6″ Target 1:00 10 Meter Shuttle Runs 1:00 Rest *Score is total reps across all 5 rounds
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WOD In teams of 3, 25:00 AMRAP: 100/75 Calories on Rower or Bike 75 Thrusters (95/65#) 50 Pull-Ups 100/75 Calories Rower or Bike 75 Power Snatches (115/75#) 50 Pull-Ups 100/75 Calories Rower or Bike 75...
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WOD 4:00 AMRAP: 21 TTB 50′ OH Lunge, left arm 50′ OH Lunge, right arm AMRAP Burpee to 6″ Target Rest 4:00 4:00 AMRAP: 18 TTB 50′ OH Lunge, left arm 50′ OH Lunge, right arm AMRAP Burpees to 6″ Target...
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WOD 25:00 AMRAP: 9 Power Snatches (95/65#) 12 CTB Pullups 15 Box Jumps (24/20″) 18 KBS (53/35#)
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Skill/Strength Every 2:00 for 5 rounds: 3 Front Squats + 6 Back Squats *Build in weight, if able WOD With a partner, 14:00 AMRAP: 20/15 Calorie Row or Bike 10 Deadlifts (245/165#) *One person completes...
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Skill/Strength 4 Rounds: 8-10 Bench Press 8-10 Barbell Bent Over Row *Rest ~2:00 between rounds *12:00 Cap WOD 12:00 EMOM: Odd: 35 DU + AMRAP HSPU Even: Rest *Score is total number of HSPU
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Skill/Strength 12:00 to build to a heavy complex: Power Clean + Squat Clean + Hang Squat Clean + Jerk WOD For time: 12-9-6 Burpee Bar Muscle-ups DB Clusters (50/35#) *12:00 Cap
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WOD With a partner, 20:00 AMRAP: 5 Box Jumps (30/24″) 10 DB Snatches (50/35#) 15 WBS (20/14#) *Partners alternate between movements
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Feeling sick? If so, please stay home and recover!! Your body will appreciate you taking care of it. You guys all know how bad this flu season has been, so let’s stay as healthy as possible! Also, we...
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WOD 3:00 AMRAP: 21/15 Calorie Row 21 Lateral Burpees Over Barbell Max Overhead Squats (75/55#) Rest 3:00 3:00 AMRAP: 18/13 Calorie Row 18 Lateral Burpees Over Barbell Max Overhead Squats (95/65#) Rest...
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WOD 4 RFT: 400m run 20 Box jumps (24/20″) 10 Hang Power Cleans (185/125#) *18:00 Cap Skill/Strength 5:00 AMRAP: Strict Pullups
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Skill/Strength 15:00 EMOM: 0:40 AMRAP, 0:20 Rest/Transition Min 1: Double Unders Min 2: HSPU/Hold Min 3: DB Snatch, alternating *Score is total DU, DB Snatch, and HSPU WOD With a partner, 10:00 AMRAP:...
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Skill/Strength 10:00 Athlete’s Choice to practice any gymnastics skill MU, PU, TTB, HSPU, Pistols, DU, or MOBILITY WOD 14:00 EMOM: Odd: 0:30 Cal Row/Bike Even: 2 Squat Snatches
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