In Teams of 3:EMOM 9 minutes, rotating (3 rounds at each station)P1- :50 bike @ sustain paceP2- :50 Burpees @ sustain paceP3- :50 Leg SwingsWod-30 Minutes- team of 3Bike as many cals as possible MUST switch every 20 seconds- not including transition. so if you jump on the bike at 24 second… bike until it...Read More
Park in front please! Teams of 3-Wod 1- 10 minutesEntire team runs 800m with a sandbag, slam ball, or wall ball- switch as needed-Remainder of the time is max reps of wall balls Wod 2- Lets Liftentire team has 8 minutes to find a 1 rep max squat clean- start moderately heavy, you should be...Read More
8am endurance Remember this one…. nice steady paceTeams of 3. all partners working at the same time. if we have more than 24 people we will switch it up a little bit. 1 person will be on every machine 13 minutes at ski, row, bike… **if we have more than 24 people we will do...Read More
1:00 PVC Pass Throughs-Then-Every 2 Minutes for 8 Minutes8/6 bike cals6 Light Power Snatches 4 Lateral Bar Burpees Strength/skillEMOM 10 Minutes 1 Power Snatch @ 70-80%Wod15-12-9Bike CaloriesPower Snatch 75/55lbs Lateral Bar BurpeesExtra- run or row slowly 3000 meters.Read More
Does today look a little easy.. it is, Friday is going to be tough! Lat Smash 2:00 / SideThenAMRAP 5:0020 Goblet Lunges15 Alternating DB Snatch10 Strict Pull-ups/Ring Rows Max Double Unders in time remaining StrengthEMOM 10 Minutes2 Back Squats @ 70%+ Start at 70% and add weight as desired if it feels good.WodAMRAP 10 Minutes15...Read More
3:00 Machine of Choice-Then-3 Rounds10 Single Arm DB Hand Clusters (Squat Clean Thrusters)6 DB Facing Burpees 10 Kip Swings (Round 2 Hanging Knee Raise, Round 3 Toes to Bar) Option 1)Every 2 Minutes for 10 Minutes1 Big Set of Toes to Bar (15-25 reps)OrOption 2)EMOM 10 Minutes 1 Set of Toes to Bar (8 reps...Read More
Friday Night Lights is back this week!!! The open officially is starting. Are you registered. 20 Banded Pull Aparts (10 Palms up & 10 Palms down)-Then-Alternating EMOM 9:00 (3 Rounds for each movement)1- :45 Box Jumps (Round 3 Box Jump Overs)2- :45 Hang Clean and Press (Light weight on Round 3) 3- :45 Row Calories5...Read More
Sunday Funday with a partner Wod 1- split how you want 8 Min amrap16 wall balls16 pull upsWod 2-10 Minutes Amrap30 cals ski or row16 Squat cleans, performed you go i go, 225/155Wod 3- 8 minutes total to find a 1 rep max cluster.Read More
