A. Warm up to WOD weights B. Work/Rest in time remaining WOD 0:00-6:00 50 Deadlifts (135/95) then 40 AB Mat Sit-ups 6:00 – 12:00 40 Front Squats (135/95) then 40 Ab Mat 12:00-18:00 30 Power Clean (135/95) then 40 Ab Mat C. Cool Down: Bands or Foam 5:00Read More

A. Strength: 5 – 5 – 5 – 5 – 5 Bent over Row B. 12:00 AMRAP 200 Meter Row 20 KB Swings (24/16) 20 Ring Push-ups C. TGU – 4:00Read More

A. WB ladder to find weight, go as far as possible B. For time: 30 Box Jumps (24/20) 3 laps of Box 30 WB (H.A.P.) 3 laps of Box 20 BJ, 3 lap, 20 WB, 3 lap, 10 BJ, 3 lap, 10 WB, 3 lap C. CORE: 50 Hollow Rocks (least sets as possible)Read More

A. Pull-up Practice or 4 x combo: 3 Strict+3 Kip+3 Butterfly B. 5 Rounds of EMOM: Min 1 – Slam Ball (30/20) Min 2 – Burpee Min 3 – Ring RowRead More

4:00 AMRAP 5 T2B 10 Thruster (95/65) 1:00 REST 4:00 AMRAP 10 Thruster (95/65) 20 DU (4:1) 1:00 REST 4:00 AMRAP 20 DU (4:1) 5 T2B 1:00 REST 4:00 AMRAP 5 T2B/10 Thruster/20 DURead More

There will be NO open gym today due to the weather….normal classes all day on MondayRead More

Open WOD 12.3 – 18:00 AMRAP 15 Box Jump (24/20 – or step up) 12 P. Press (115/75) 9 T2BRead More

24 :00 AMRAP – for max HPC reps 5 Hang P. Clean (M:155/135/115/95, W:105/95/75/65) 2 Rounds of Cindy: 5 Pull-up/10 Push-up/15 Squat 5 Hang P. Clean (M:155/135/115/95, W:105/95/75/65) 2 Rounds of Cindy: 5 Pull-up/10 Push-up/15 Squat ETC…until time expiresRead More

A. MU skills or accumulate 10 MU Minimum *hollow swings, hip pop on wall, etc B. Tabata Mash-up (1:00 rest b/t) 1 & 3: DB Snatch (alt arms every other interval) 2 & 4: Alt B/T Ring Row & Ring DipRead More

A. Strength 8:00 EMOM – 3 Front Squat (60%, increasing) B. 5 Rounds for time: 10 Front Squat (115/75) 10 Burpee over Bar C. Accumulate 2-3:00 “L” sitRead More