Warm up 15 Shoulder Press:30 Bike (moderate)9 Shoulder Press:20 Bike (hard)6 Shoulder Press:10 Bike (SPRINT)Then 1:00 Dead Hang from Pull Up BarToday is a handstand work day. STILL COME IN IF YOU HAVE NO INTENTIONS OF GOING INTO A HANDSTAND. WE HAVE SUBSTITUTIONS. Strength/skillEvery 3 Minutes for 12 Minutes 3 Wall walks into a Max...Read More

Warm upAMRAP 7 Minutes5 Wallballs7/5 Calorie Row9 Box Jumps (step down)10 Gymnastics kipsOk all workout today. There is 25 minute time cap on this. A good target score is to get through 250 reps total. For Time, partioned as desired:150 Wallballs 20/14lbs to 10/9′100 Burpee Box step ups 24/20″ (no Jumps)40 Bar Muscle Ups 25...Read More

Warm up4 Rounds4 10m Shuttles6 good mornings 8 Push Ups 10-second Goblet Squat HoldStrengthEvery 2 Minutes for 10 Minutes (3) 1&1/2 Deadliftsthis is 15 lifts again, if your last attempt at sets of 3 was too rough, do not go up in weight. Wod This whole wod can be done outside. park in front if...Read More

Warm up Run 20010 Pass ThroughsRun 20020 Step Up200 m run10 Pass throughs Strength- 3 sets of 15 overhead squats. 60 percent would be good but its ok to lower on the weights. 3 solid sets of 15. if you feel its more productive for you to do front squats.. do front squats. 3 sets...Read More

Sunday Funday, Find a partner and head to the gym! Wod 1- The classic (all outside)8 Minutes 5 Kb swings 5 kb squatsRun 100 (around the corner the gate) *you go i go formatWod 210 Minute amrap *split how you want20 Sit ups30 Air squats40 lunges (unweighted)Wod 3- For time100 single db snatches100 cals on...Read More

Endurancesolo today, Run 5k9am and 10amlittle different todayChipper wodFilthy 5050 Box Jumps (24/20 in)50 Jumping Pull-Ups50 Kettlebell Swings (1/.75 pood)50 Walking Lunge Steps50 Knees-to-Elbows50 Push Presses (45/35 lb)50 good mornings, empty bar50 Wall Ball Shots (20/14 lb)50 Burpees50 Double-UndersRead More

Barbell warm up for the clean and jerkTake 10 minutes to build to your clean and jerk weight for the wodWod Every 6 Minutes for 30 Minutes:45 Minute Max Strict Pull Ups:15 Transition:45 Minute Max Bar Facing burpees Then 3 Squat Clean and Split Jerks @ 70-80%Take the remainder of the 6 minutes to rest...Read More

Warm up3 Rounds 5,10,15 Pull ups, push ups, air squats StrengthBench press 5 sets of 5 building up to a max 5Wod10 Rounds5 strict press 75/55 (pick a weight you can go unbroken)10 Reverse Lunge Steps (unweighted)10 DB Snatches 35/25sLight and fast fast fast.There will be a little time after class to work on some...Read More

Warm up. Every 2 Minutes for 8 Minutes (4 rounds)8 Bar Facing Burpees then max reps:R1: PVC Pass ThroughsR2: Ring rowsR3: Snatch grip deadlift empty barbellR4: Hang power snatch empty barbellWorkout. This is tough. we will give you time to get that snatch weight on your bar and get a few reps in MISFITS 21.4AMRAP...Read More

Warm up3 rounds5 Power position power cleans5 hang power cleans5 squat cleans from the shin5 split jerk Dont be afraid to throw a little weight onStrenght/skill – Build to your wod weight for the workout. Focus on form, work up to your wod weight in a few sets so you are comfortable picking it up...Read More