20:00 EMOM Odd Minutes – 15 Calorie Row (10 Women) Even Minutes – 10 Pushups + 10 OHS (45/35) *decrease reps as needed, no dropping empty barsRead more

A. DB Snatch 3 – 3 – 3 – 3 – 3 (each arm/increasing weight) B. For Time (15:00 Cap)(Angie Style) 60 DB Snatch (HAP) 60 WallBalls (20/14) *Starting with and EMOM: 5 T2B C. Group Mobilization (foam/band/etc)Read more

NEW YEARS DAY HERO WOD “Faukel” 25:00 AMRAP 8 HSPU 8 Box Jumps (30/24″) 1 Rope ClimbRead more

BOX CLOSES AT 1:00 (REGULAR CLASSES IN AM) A. Find WOD Deadlift Weight B. 5 Rounds for time: 5 Deadlift (Heavy) 10 Ring Dip 15 Calorie Row 1:00 Rest C. Accumulate 2:00 “L” SitRead more

Partner WOD – Deck of Doom – 1 work/1 hold plank Hearts = Kettlebell Swing (24/16 kg) Diamonds = DB Press Clubs = Weighted Lunge Steps (R+L=1) Spades = Burpee Joker = Each athlete preforms 50 Meter Sled Push *Notes: Face Cards are 10 reps, Aces are 11 RepsRead more