WOD

Strength: 3×5 (each leg) Bulgarian Split Squat 2min Rest between sets Metcon: 10 Rounds of: 8 Toes to Bar 10m OH Walking Lunge…45/25 8/6cal Ski... Read More

3 Rounds of: 2:40min AMRAP of: Treadmill Cals :20sec Rest 2:40min AMRAP of: 20cal Ski 20 Burpee onto Plate :20sec Rest 2:40min AMRAP of: 20cal... Read More

3 Rounds of: 60m Sled Push…270/225 120m Farmers Carry…97/70 33 Bench Press…205/145 50 Air Squats 33 Chin Ups For Time

Strength: Take 7mins to work up to a very heavy Thruster. Metcon: 4 Rounds of: 4min AMRAP of: 10 Burpee Over Bar 20 Thrusters…95/65 20/15... Read More

**10:00am CLASS ONLY** **No 6:00am Class on Friday 11.23.18** With a partner, complete the following: 22min AMRAP of: 60 Goblet Squats…70/53 60 KB Swings…70/53 60... Read More

**10:00am Class only on THURSDAY** “Move60” is on Wednesday 6:30pm Strength: Sumo Deadlift 6@75% 4@80% 2@85% Metcon: 55/45cal Row 15 Shoot Throughs 34 SDLHP…135/95 10... Read More

Strength: Back Squat 6 @ 75% 1RM 4 @ 80% 1RM 2 @ 85% 1RM Metcon: 34…21…13 of: Back Squat…135/95 Chest to Bar Pull Ups... Read More

Strength: Take 6mins and work up to a heavy 2rep Clean n Jerk Metcon: 27/21cal Ski 27 Clean n Jerks…115/75 21/15cal Bike 21 Clean n... Read More

**FRIENDSGIVING TONIGHT 6:30pm** Complete 100/80cals on each of these machines in any order you choose. Treadmill Echo Bike Rower Ski Erg After completing 100/80cals on... Read More

4 Rounds of: 4min AMRAP of: 6 Deadlifts…275/185 5 Snatches…185/125 6 HSPU’s…(3) 35’s 4min Rest For Total Reps