AMRAP 5 Minutes 20 Single/Double Unders 10 Ground-to-Overhead with 25lb Plate 10 Empty Bar Thrusters (1-count pause overhead)Strength second todayWe will give you a few minutes to build up and practice a few squat cleans. Go through a few reps of front squats and push press and a few“clusters” (squat clean thrusters.) Don’t blow your...Read More
Warm up3 Rounds10 Kip swings 20 Pass Throughs 1 Minute dead hang 10 deadlifts adding weight each time to get up to your first wod weightAMRAP 4 Minutes x 3 80 Double Unders 8 Deadlifts 205/140lbs 60 Double Unders 6 Deadlifts 205/140lbs 40 Double Unders 4 Deadlifts 205/140lbs 20 Double Unders 2 Deadlifts 205/140lbs Rest...Read More
3 Rounds any machine:30 Easy :20 Moderate :10 HARD Then 10 Power Position Squat Cleans10 hang from the knee 10 Squat Cleans*add weight to build to your workout out weightWod first today, then hit bench press or floor press after10 Rounds 15/10 Calorie Bike or row3 Bar Muscle Ups or ring, either is RX today1...Read More
Partner WodSpend the first part of class getting your equipment ready for your team. one partner works at a time except on the run. This is an AMRAP, see how many rounds you can get through in 30 minutes. Then straight through30 Minute Amrap(start with 1000m row to be done once only as a buy...Read More
8am endurance Partners We will try to have all the teams do this in order, might have to flip flop the bike and rower for some teams. 100 Burpees 4 800m runs100 Bike cals8 400m runs100 rower cals9am and 10am*Quick note on the 9am and 10am classes. These are tough to finish for everyone. If...Read More
Warm up2 Rounds 8 Empty Bar Front Rack Lunges 8 Hang Power Cleans 8 Front Squats 8 Push Presses Then 5 HSPU NegativesWod first today with a little strength/skill session after For Time 15 Thrusters 105/70lbs 10 HSPU 20 Front Rack Lunges 105/70lbs 10 HSPU 15 Thrusters 105/70lbs 10 HSPU 20 Front Rack Lunges 105/70lbs...Read More
The main focus of the hour today is the snatch. Everyone can benefit from warming up more for this movement. Don’t save gas for the wod. Do the snatches at the percentages of your 1 rep max you found last week. Warm up8 Pause OHS (3-count pause) 8 Muscle Snatches 8 Muscle Squat Snatches 8...Read More
Warm up-Every 2 Minutes for 8 Minutes 100m Run 8 A-frame Toe Touches6 Push Ups 4 Pull Up Negatives (5-count) Strength Bench Press. This shouldnt take long to warm up to. We want to leave 20 minutes for the wod6 Sets of heavy 4Wod“Steady Krueger” 10 Rounds 10 Burpees 10 KB Swings 53/35lbs*Everyone should be...Read More
Warm up3 Rounds 10 Medicine Ball Slams 10 Medicine Ball Squat Cleans Then 3 Rounds with 95/65lbs or less 10 Hang Power Snatch*5 Overhead Squats5 Sets, building in weight 1 Power Snatch + 3 OHSWodAMRAP 8 Minutes 12 Air Squats 3 Power Snatches 115/75lbs*scale to weight where you do most of the snatches touch and...Read More
