WOD

Endurance- teams of 5Back to a waterfall10 rounds eachBikeburpee Ski row Rest Switch every minute 9amwarm upStraight Through 20/15 Calorie Row 20 Kip Swings20 Step... Read More

2 Rounds 1:00 Air Bike 1:00 Walking Lunges 200m Run 10 A-frame Toe Touches Conditioning Re-Test from 5-20 Every 4 Minutes for 28 Minutes (7... Read More

Twisted Cross 1:00/Side ThenAMRAP 5:00Row 500m 4 Wall WalksMax Rep Burpees in time remaining StrengthFind a 1RM Push PressPush Press Tips video Wod9-18-27Burpee Box Jump... Read More

*1 min foam roll ankles/quads *1 min glute activation (all for directions) -Then- 2 rounds of warming up full ROM * 10 Cossack squats *5... Read More

We are going to have a little fun today. Mile time trial. Please show up if you are saying “Im not doing that” we will... Read More

Barbell warm up with Coach Big Day! Find your 1 rep max squat clean and jerk! STIMULUS AND COACH’S NOTESSTRENGTH/SKILLStimulus: Heavy Rest: As neededCoach Focus:... Read More

Teams of 2Wod 1- 10 minutes 20 wall balls 20 burpees, Split how you want Rest 5 Wod 2 chipper 25 minutes capChip away, if... Read More

Little bit different endurance today*bring a vest if you wantWorkout 1- solo20 Minute Amrap400m run 10 burpees to 6″ target 20 lunges Workout 2- Partner... Read More