Teams of 2Wod 1- 10 minute amrap- alternating rounds- good little warm up workout5 pull ups10 push ups15 squatsWod 2-12 Minutes AmrapSplit how want400 M Row10 Power Cleans10 shoulder to overhead**** add 3 Power cleans and 3 shoulder to overhead every roundWod 3-10 Minutes amrap-split how you want20 Burpees over your bar 6 rope climbsRead More
8am, teams of 5 waterfall style, 2 minutes per station, until each person has gone through 5 timesThis will take the entire hour, don’t be late. we are starting as soon as we can. Station 1-bikestation 2- rowstation 3- skiStation 4- Sandbag throw over box, then burpee box step over/step down Station 5 rest9am crossfit...Read More
Warm upOn the boardStrength WeightliftingEvery 2:00 minutes, 5 Sets2 Hang Squat SnatchStarting @ 70-75% of 1RM Squat Snatch and Increasing to a heavy double for the dayWod 5 Rounds for Time:15 Toes to Bar12 Overhead Squats 95/65lb, (43/30kg)9/7 Calorie Echo BikeRest 1:00 minute between roundsTime Domain: 11:00-15:00 minutesTime Cap: 18:00 minutesPrimary Objective: Complete each round...Read More
3 Sets, For Quality6/6 Kettlebell Windmill10 Scapular Push-Ups (Slow and Controlled)1:00 banded glute steps10 empty bar deadlifts:20/:20 second Side Plank ***show up today even if you don’t have handstand push ups. There is always a sub. Not showing because you are still working on some movements is not a way to get better. StrengthEvery 3:00...Read More
Warm up4 Rounds :45 second machine2 sets of bar shapes (hang, hollow hold, hand, arch, hang)5 thrusters*add weight to thruster each roundStrength/Barbell conditioningEvery 2 minutes 10 Thrusters8 thrusters6 thrusters4 Thrusters 2 thrusters*add weight each timeWod4 Sets4:00 AMRAP1:00 Max Unbroken Sets of 5 Chest to Bar Pull-Ups400m Run-Max Calorie Row in the Remaining TimeRest 2:00 minutes...Read More
Warm up3 Minutes MachinesThen 3 Rounds7 Airsquats with a 2 second hold at the bottom10 banded glute steps each way5 Burpee broad jumpsStart building to your first set of 5 for the back squats. We’re building to a heavy set of 5 today.Then Every 3:00 minutes, 5 Sets5 Back SquatsStart @ 70% and increase to...Read More
4 Minutes MachineThen Barbell Warmup Together -after warm up build to a weight HIGHER than you are using for the workoutWorkout Part A)8:00 minute AMRAPAMRAP Rounds of “The Chief” From 0:00 TO 8:003 Power Clean, 135/95 (61/43 kg)6 Push-Ups9 Air SquatsEvery Minute on the Minute Starting @ 0:00Complete 5 Lateral Burpees over the Bar____________________________Rest 2...Read More
Teams of 2Wod 1-split work as needed10 Minute Amrap Ski 300/25020 shoulder to overhead 155/115 (should be weight you can get 10 reps of unbroken)Wod 29 Minutes- split how you want14 power cleans14 Burpees 14 synchro air squatsWod 3-15 minutes cap 3 Rounds for time: 90 M Sled Push (Each teammates does 15M down /...Read More
8am EnduranceTeams of 345 Minute AmrapSki 60 calsRow 60 cals6-200’s (alternate through your teammates, one at a time)*workout starts with 15 sandbags over the shoulder and team does 15 sandbags at the completion of the ski, row and run every roundM/M/M team 60 calsF/F/F team 50 calsMMF or FFM team 55 cals9amComplete with a Partner,...Read More
