WOD: On a 30:00 min clock: Part 1: For Time: 60/53/46 Calorie Row 45 Chest to Bar Pull-ups 30 Back Squats 135/95/65 (clean weight then put on back) 15 Bar-Facing Burpees Part 2: In Time Remaining in 30:00 mins Work to Establish a Heavy Single Back Squat *can come off the rack *2 scores today. 1...Read More
Strength: Bench Press (13 minutes to complete) 10.9.8.7.6.5.4.3.2.1 reps add weight to each new set ending with a heavy set of 1 rep. start very light WOD: 3 rounds NOT for time 10 Wallwalks 10 Box Jumps 30/24/16 25 ab mat situps *rest 1-2 minutes after each round. start anywhere you want *20 minutes to finishRead More
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
