Warm up3 Rounds 20 pass thoughs1 wall walk 15 air squatsUp Side down testTake 5 minutes to “max” on whatever you have been working on the past month. -max distance handstand walk-max weight strict press if you havent been going up side down-max wall walks in 3 minutes-max hand stand push in one set (you’ll...Read More

Warm up! 2 rounds5 Clean high pulls5 hang power cleans5 Squat cleans 5 jerks5 pull ups Misfit Open 1 (Repeat from Tuesday January 12th)Retest From 0:00-18:00 AMRAP 18 Minutes 4 Chest to Bar Pull Ups 6 Thrusters 95/65lbs 8 Box Jump ATWOs 24/20″   Then, From 18:00-33:00:   Find a 1RM Squat Clean and Split...Read More

Warm up AMRAP 5 Minutes10 Medball Cleans7 Barbell Push Presses10/7 Calorie Machine Don’t put your wall balls away we will need them after the strength We will let you warm up a little but the first two rounds of this will serve as a warm up as well. On a 23 Minute Clock:Every 2:00 for...Read More

We did this wod a year ago on February 24th before the lock downs. A lot sure has changed in a year. Wod 112 Minutes10 cleans 155/9510 burpees200 M farmer carry.. 50/35 pound dumbbells you can switch the dumbbells between partners but you CAN NOT each carry 1Wod 210 Minutes split how you want how...Read More

8am Endurance How every you choose with a partner, and only one working at a timeFinish 3 miles of running and 5k of rowingShorter interval will make for faster times, Usually….. Hero wod at 9am and 10am“Nate“Complete as many rounds in twenty minutes as you can of:2 Muscle-ups4 Handstand Push-ups8 Kettlebell swings 70/50 In honor...Read More

Warm up20 Plank Transitions see video at bottom of page100m run16 DB Clean and Jerks (1 DB all the way to the ground each rep)100 m run16 Push Ups100m run6 Wall ClimbsIf you are not going upside down there is an option for that. Every 2 Minutes for 10 Minutes1 Smooth Set of Deficit Kipping...Read More

Warm up15 Fast Burpees, then:3 Rounds*10 Step Ups (w/ DB in round 4)8 Kip Swings (kipping pull ups on R3-4)6 Power Position Squat Cleans + Split Jerk with a Pause in the catch of the jerk* *Start with an empty bar and add weight for rounds 2-3You will have time to get some weight on...Read More

Warm up3 Rounds 10 Air squats200m run10 Sampson stretch steps*time to warm up for back squatsStrength10 Minute EMOM (1 rep) of 1 and 1/2 back squatRep is all the way down, back to just above parallel, back down then all the way up. Its not a bounce out of the bottom, its a controlled movement...Read More

4 rounds run 200 m5 Overhead squats with pvc pipe5 snatch balance with bar or pvc10 pass throughsTake time working on your overhead squat for this longer wod. If you feel like it’s more beneficial for you to do front squats rather than overhead squats switch the wod to front squats. AMRAP 4 MinutesRun 400mMax...Read More

Warm up then Wod today. We will be getting time to practice bar muscle ups progressions and pull up progressions. 20 Band Pull Aparts20/15 Calorie Row20 PVC Pass Throughs20/15 Calorie Row20 PVC Overhead Squats20/15 Calorie Row10 DB Front Squats10 DB Push Press10 Gymnastic KipsThis next piece can be a warm up for those with bar...Read More