Strength: Front Squat 10 MIN EMOM 2 FS all at 75% of 1rm WOD: 4 MIN AMRAP : 15/12/9 Calorie Row 15 Toes to Bar 15 Front Squats (95/65) [Rest 4 Minutes] 4 MIN AMRAP: 12/9/6 Calorie Row 12 Toes to Bar 12 Front Squats (115/75) [Rest 4 Minutes] 4 MIN AMRAP: 9/6/3 Calorie Row...Read More
For Time: 30/24/20 Calorie Assault Bike 120 Double Unders (150 singles is scaled) 30/24/20 Calorie Assault Bike *On the Minute [Starting at 0:00]: 5 Deadlifts (185/135/115)Read More
9am class only. friends/family welcome free! WOD: 5 three minute AMRAPS 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesRead More
Strength: Snatch Complex (12 mins to work to a heavy complex) 1 complex= 1 snatch grip deadlift and 1 power snatch (do not drop between reps) WOD: 6 MIN EMOM MIN 1: 7 power snatches (95/65/55) MIN 2: 12 TTB REST 2 MINS 6 MIN EMOM MIN 1: 15 American KB Swings (53/35/26) MIN 2:...Read More
WOD: 15 MIN AMRAP 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target CORE CASHOUT: 3 rounds NOT for time: 20 Russian Med Ball Twists 20 Med Ball SitupsRead More
Strength: Deadlift 10 MIN EMOM (5 mins to warmup to 70% then…) 2 Deadlifts all at 70% of 1rm WOD: 11 MIN AMRAP 3 Bar Muscle-Ups (scaled version is 3 pullups to 3 dips or 3 jumping box mu) 6 Deadlifts (225/155/105) 9/6 Calorie BikeRead More
5 Rounds For Time: 5 Clean and Jerks (155/105/95) 10 bar facing burpees 200m run CORE CASHOUT: 3 rounds NOT for time 10 toes toches to rig : 30 sec low plank holdRead More
Strength: Back Squat 5X2 all at 80% of 1rm (15 minutes to complete including the warm-up) WOD: 20-16-12 reps of Back Squat (95/55/65) *must clean weight off the ground Pushups Overhead Walking Plate Lunge (45/25) alt. each legRead More
