A. WB Soccer – one game crab, one game bear crawl B. For time: 400 meter run 50 t2b 400 run 50 STOH (115/75) 400 Run C.  3 Rounds:  1:00 Plank + 20 Hollow RocksRead More

A. Reverse tabata:  HSPU (strict as long as possible, then kip) B. Reverse tabata: Muscle Ups (ring or bar) C. 100 KB Swings for time:  10/7 Push ups OTM (9:00 CAP) D. OTM – 6:00 sled Push (25 m, heavy, or relay if bigger class)Read More

A. Front Squat  5 – 4 – 3 – 2 – 1 B. “The Admiral” – 3 rounds for time (20:00 CAP): 20 Burpee Pull-ups (10 for scale) 20 Front Squats (M:155/135/115, W:105/95/75) 20 Box JumpsRead More

A. Warm up – mini bands – Work up to Deadlift Weight B. For time: 10 – 8 – 6 – 4 – 2 Deadlift (275/175…heavy singles, 30 total reps) 10 – 20 – 30 – 40 GHD or Ab Mat C.  500 meter Row – Transition D.  5 Hill Sprints, jog back (Monument)Read More

A.  6 rounds (score each round): 1:00 Meter Row for calories 1:00 Wallballs 1:00 REST *score each round cal+WB reps (10 cal+15 WB= 25) 2:00-3:00 Rest after B. Groups of 3 – 6:00 AMRAP 10 Meter bear crawl/sandbag drag relayRead More

***All classes pick b/t Class and Endurance*** A.  Bench Press  5 – 3 – 1 B.  Bent Over Row  5 – 5 – 5 C.  For Time: 20 – 15 – 10 – 5 Bench Press (135/95) Ring Dip Ring Row D.  Foam Roll on ownRead More

A.  OT2:00 for 6:00 – 3 Rep Bear Complex (building) B.  3 Rounds for time: 1 Full Bear Complex (7 Reps) :30 REST 20 Front Rack Lunge Steps (Each step = 1) :30 REST 20 Lateral Bar Jumps (Over & Back = 1) C.  Grip – 3:00 Farmer Hold/Carry (towels)Read More

Team WODS – 6:00 at each station – 2:00 REST between 1.  AB Circle of Fire – 10/7 Cal Sprint (One work, all others easy until turn, go around circle) 2.  Slug/Worm Station – 10 Sync C&J & 10 Sync Burpee 3.  100 Meter Sprint – Relay Style 4.  Pike On Rowers – :30 of...Read More

A.  Strict Press  3 – 3 – 3 – 3 – 3 (increasing) B.  5 Rounds for time: 20 Unbroken Wallballs (20/14) 5 T2B 15/10 Cal Row 5 T2B C.  400 Meter Cooldown RunRead More

A.  OHS (Rack or Floor)  10 – 8 – 6 – 4 – 2 B.  12:00 AMRAP 40 DU (3:1) 20 GHD Sit-up (25 Ab Mat) 10 Push-Ups 1 Rope Climb C.  After WOD, Max Plank hold (Minimum 3:00 Work)Read More