Wednedsay Workout Of the Day WOD 1 E3MOM x 43 Push Press @ 80%20 Double Unders WOD 2 In 3min windows…20 DB/KB Snatches (50/35)10 PistolsMax Burpee Box Jumpovers (24/20) Rest 1 minute, then repeat until you have accumulated 75 burpee box jumpovers *19min cap
WOD: Push Press, DUs, DB Snatches, Pistols, BBJOs Read More »
Tuesday Workout Of the Day LIFT E2MOM x 53 Front Squats from the floor (increasing weight each set) WOD 6 Rounds16/12 Calorie Row/Bike/Ski8 Chest to Bar Pullups4 Hang Power Cleans (155/105)
WOD: Front Squats, Row, C2Bs, Cleans Read More »
Monday Workout Of the Day LIFT Snatch1×3 @ 70-75%2×2 @ 75-80%3×1 @ 80-85% WOD 15min AMRAP30 Deadlifts (225/155)30 Box Jumps (24/20)30 Handstand Pushups30 Wall Balls (20/14)
WOD: Snatch, Deadlifts, BJs, HSPUs, WBs Read More »
Sunday Workout Of the Day WOD 1 E3MOM4 Press @ 80%12/10 Cal Bike WOD 2 5 Rounds…8 Thrusters (95/65)8 Bar-Facing Burpees8 Sumo-Deadlift High Pulls
WOD: Press, Bike, Thrusters, BFBs, SDHPs Read More »
Saturday Workout Of the Day WOD: 18.3 RX’d 2 Rounds for time…100 Double Unders20 Overhead Squats (115/80)100 Double Unders12 Ring Muscle-Ups100 Double Unders20 DB Snatches (50/35)100 Double Unders12 Bar Muscle-Ups Scaled 2 Rounds for time…100 Single Unders20 Overhead Squats (45/35)100 Single Unders12 Pullups100 Single Unders20 DB Snatches (35/20)100 Single Unders12 Pullups 14min time cap
Note: By request, open heats have been bumped up to 7:15pm tonight and 7pm Friday classes have been cancelled until after the open Friday Workout Of the Day WOD 1 E3MOM x 38 Bent-Over Row (moderate weight)8 Pushups WOD 2 EMOM for 3 Rounds of the following…Min 1: 14 Wall Balls (20/14)Min 2: 200/150m RowMin
WOD: BOR, Pushups, WBs, Row, BJs, Plank, GHD Read More »
Thursday Workout Of the Day LIFT Clean4×3 @ 70-75% WOD 30-20-10Med Ball Situps (20/14)Lateral Burpees Over Med BallGoblet Step-Ups (53/35) / (24/20)Russian Twists
WOD: Clean, MBSUs, Burpees, GSUs, RTs Read More »
Wednesday Workout Of the Day WOD 1 E3MOM x 3 Back Squat (70-75%) 60 Yard Shuttle WOD 2 11min AMRAP 75 Double Unders 25 Handstand Pushups 75 Double Unders 25 Overhead Squats (115/75) 75 Double Unders Max Ring Muscle-Ups BUY OUT 2min of Hollow Body Hold
WOD: Back Squat, Shuttle, DUs, HSPUs, OHSs, RMUs, HBHs Read More »
Tuesday Workout Of the Day WOD 1 E3MOM x 45 Bench Press (75%)1 Rope Climb WOD 2 5 Rounds, 1min each…1. Max Cal Row2. Max Target Burpees3. Max Cal Bike4. Rest
WOD: Bench, RCs, Row, Burpees, Bike Read More »
Monday Workout Of the Day WOD 1 E3MOM x 42 Squat Snatches (70-80%)10 Box Jumps (24/20) WOD 2 5min AMRAP6 Chest To Bar Pullups6 Thrusters (115/75) WOD 3 8min AMRAP8 Sumo-Deadlift High Pulls (115/75)8 Wall Balls (20/14)
WOD: Snatch, BJs, C2Bs, Thrusters, SDHPs, WBs Read More »
