Strength3 Rounds 30 Sec Max HSPU; Rest 30 Sec 30 Sec Max Ring Dips; Rest 30 Sec 30 Sec Max Push Ups Rest 2:30 WOD 4 Min AMRAP 4 Burpee Box Jumps- 24″/ 20″ 8 KB Swings- 24kg/ 16kg Rest 1 Min x 3 *After 1 Min rest, pick up[…]
Read More »StrengthBench Press- 1RM WOD 14 Min AMRAP Run 200M 12 Chest to Bar Pull Ups
Read More »Strength3 Sets Building Power Snatch Cluster 1. 1. 1; Rest 10 Sec/ Rest 2 Min WOD For Time 20 Power Snatch- 95/ 65 40 Double Unders 15 Power Snatch 40 Double Unders 10 Power Snatch 40 Double Unders 5 Power Snatch 40 Double Unders
Read More »StrengthBack Squat- 1RM WOD In 7 Min 45 Thrusters- 95/ 65 25 Burpees AMRAP Calorie Row in remaining time Rest 4 Min In 7 Min Row 45 Cal 25 Burpees AMRAP Thrusters in remaining time *Score is Calories from part 1 + Thrusters from part 2
Read More »HOLIDAY HOURS Classes today at 9:00am and 6:00pm only! WODTeams of 2 Complete 100 Pull Ups 150 Double Unders 100 Wall Balls- 20/ 14 to 10ft 150 Double Unders 100 Burpees 150 Double Unders
Read More »WOD”The Chief” 5 Rounds 3 Min AMRAP 3 Power Clean- 135lb/ 95lb 6 Push Ups 9 Air Squats Rest 1 Min
Read More »StrengthBench Press- 3RM WOD 3 Rounds For Time 30 KB Swings- 24kg/ 16kg 20 Walking Lunges with KB
Read More »Strength3 Rounds 30 Sec Max Pull Ups- Strict; Rest 30 Sec 30 Sec Max Pull Ups- Kipping Rest 2:30 WOD 7 Min AMRAP 7 Toe to Bar 7 Box Jumps- 24″/ 20″ Rest 2 Min 7 Min AMRAP 7 Wall Balls- 20/14 to 10ft 7 Box Jumps- 24″/ 20″
Read More »Strength3 Sets Building Power Clean Cluster 1. 1. 1; Rest 10 Sec/ Rest 2 Min WOD 5 Rounds For Time 8 HSPU 10 Front Squats- 95/ 65 20 Double Unders
Read More »WOD 3 Rounds For Reps In 3 Min Run 200M 7 Burpees AMRAP Squat Snatches in remaining time- 95/ 65 Rest 2 Min Rest 5 Min 2 Rounds For Reps In 6 Min Run 400M 12 Burpees AMRAP Power Snatch in remaining time- 95/ 65 Rest 3 Min
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