8amYou asked for sleds, so we have sledsTeams of 336 Minutes split how you want50 Cal Bike*50 Cal ski*50 Cal row*12 sled pushes between round, down and back is 2, each person will go twice9am9am8:00 For Quality1:00 Cardio Choice10/10 Leg Swings20 Plank Shoulder Taps20 Glute Bridges15 Hollow Rocks Conditioning:5 Sets: For Time20/15 Calorie Ski Erg10...Read More
Body Heat & Mobility Flow1:00 Cardio Choice:20/:20 World’s Greatest Stretch10 Arm Circles Forward & Backward10 Air Squats:20 Passive Hang + :20 Active Hang:30 Wrist & Forearm Stretch (on floor)General Prep3 Sets: For Quality1 Wall Walk + 10 sec Nose to Wall Handstand Hold3 Hang Muscle Snatch3 Snatch Grip Push Press5 Box Jumps or Step-UpsSpecific Barbell...Read More
Do this solo or as a team. Just show and do it!Today’s session is the 9/11 Memorial Workout, programmed to honor the lives lost and the heroes of September 11, 2001. Every element of the workout carries meaning: the 2001m row for the year, 9 rounds for the month, 11 reps for the day, and...Read More
General Prep400m Group Run 8 minute EMOM, Rotate each minute:Minute 1: 10m A Skips + 10m B-SkipsMinute 2: 5 Romanian Deadlifts + 5 Tall Muscle Cleans, 5 Strict Press, Empty BarbellMinute 3: 5 Inchworm to Hollow + 10 Hollow RocksMinute 4: :40 Second Elevated Prayer StretchBarbell Specific Primer w/light weight on the barbell2-3 Sets: Building...Read More
Mondays workout is below but here is a preview for the week.Monday – September 8Back Squat + EMOM ConditioningStrength: 4×5 Back Squat at 80% of 1RMConditioning: “If You Give a Mouse a Pull-Up” EMOM (Strict Pull-Ups + Kipping, Double Unders, DB Step-Ups)Tuesday – September 9Weightlifting + Barbell Cycling and Run IntervalsWeightlifting: 5x Clean Pull +...Read More
Wod 1Is this a test of beach brawl? maybe Let see if you can finish in 12 minutes teams of 210*20*30*40 *Rower Cal wall Balls **20 sandbag squats between each roundWod 2- 12 minutes 12 toes to bar16 synchro db snatches right hand12 muscle ups 16 synchro db snatches left hand3/2 Rope climbsWod 3- 6...Read More
8am endurance class9am CrossFit workout on the crossfit side, weightlifting on the other side8am35 Minute Amrap- teams of 3 split how you want1200m Row1200m ski1200m Run (run alteranating 200s until all teammates have done twice)9am2 Sets for Quality1:00 Cardio Choice10 Hollow Hold10/10 Single Leg Glute Bridges10 Down Dog to Up Dog Mixed Machine ConditioningFor Time:*27-*21-*15-*9American...Read More
There are muscle ups in todays strength and workout. DON’T skip when you see that. We will work on pull ups and dips if you don’t have your muscle ups. General Prep2 Sets for Quality1:00 Row10 Dual Kettlebell Deadlifts5 Up Downs10 Squat JumpsSpecific Movement Prep100ft (30m) Farmers Carry5 Burpees5 False Grip Ring Row to Chest:10...Read More
Mobility Prep and Activation1:00 Bike:30/:30 Active Pigeon Stretch:30 Extended Plank Reverse Bridge:30/:30 Single Leg Glute Bridge HoldGeneral Prep2 Sets: For Quality8/6 Calorie Echo Bike8/8 Single Leg Romaning Deadlift12 Alternating Single Arm Kettlebell Swings6 Inchworm to Hollow6 Pike Push-UpsSpecific Barbell Prep and BuildOn Both Deadlifts and Push Press5 Reps @ Light to moderate load3 Reps @...Read More
