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

Warm Up 3 rounds10 med ball cleans (grab the ball you are going to use for the wod)10 Good mornings with empty barbell 5 push pressStrength Every other minute for 10 minutes (sets)Do 1 set of 3 of 1 1/2 deadlifts. Try to use an equal or bit heavier than you did last time we...Read More

Team Workout. Wod 1-8 minutes total for both partners to find a 1 rep max clean of any kind. We will give you time to warm up to this. Wod 275 Wall balls 50 Burpees 75 Wall balls50 Burpees Wod 3One partner row or bike max cals for 3 minutes 1 minutes break to switch...Read More

We are going to to try to make this work with only 3 ski ergsAs a team complete 1 800m run each100 cals bike100 cals row 100 cals ski9am and 10amThese wods can be done solo or as a team8 Rounds for time10 atl db snatch15 foot handstand walkRest 5 minutes 15-12-9-6-3Double db hang squat...Read More