WOD

Strength: Every 2min for 8min: 4 Back Squat 6 Back Stepping Lunges (each leg) (holding weight) 8 DB Sit Ups Metcon: 21…18…15…12…9 of: DB Hang... Read More

Strength: Every 2mins for 8mins: 7 Bench Press 7 DB Shoulder Press 7 Dips Metcon: 2 Rounds of: 45 Bench Press…135/95 45 KB SDLHP…97/70 45... Read More

Strength: Take 15mins to work up to a heavy complex of: 3 Hang Cleans 2 Squat Cleans 1 Split Jerk Metcon: 5 Rounds of: 3min... Read More

100cal Run 100/78cal Ski 100 Air Squats 100/78cal Bike (EMOM 2 Burpees) For Time

21min AMRAP of: 21 Snatches…155/105 21cal Bike 21 Goblet Squats…97/70 21 Bar Muscle Ups (sub- burpee bar touch) 21cal Run 21 Strict HSPU…(2)45’s 21cal Ski... Read More

Strength: Every 2min for 8min: 7 Barbell Bent Over Row 7 Strict Pull Up 7 DB Curl Metcon: 3 Rounds of: 1:20min AMRAP of: Calorie... Read More

Strength: Every 2min for 8min: 7 Bench Press 7 Bench Dips 7 DB Skull Crushers Metcon: 7 Rounds of: 7cal Bike 7 Burpee Box Jumps…24/20″... Read More

** 9:00am and 10:30am Class Only** With a partner complete the following: 2 Rounds of: 8min AMRAP of: 20 Chest to Bar Pull Ups 20... Read More

**CLASSES AT 6am, 7:30am, 9:am and 12pm** 50/40cal Ski 50 Snatch…95/55 50 Sit Ups 50 HSPU…25’s 50/40cal Bike For Time (15min Time Cap)

**No evening classes 12/31** **9:00am and 10:30am Class Only 1/1/20** Strength: Take 15mins to work up to an 8 rep max Back Squat. Use small... Read More