WOD

  Join URL: https://zoom.us/j/367245408 Warm Up:2x20 Mountain Climbers10 Burpees10 Side Lunges Stretch/Mobility:T-Spine Rotations, 5 each sideT-Opener – 1 minutePec Stretch – 1 minute each side Roll... Read More

  Saturday Join URL: https://zoom.us/j/226909441 Warm up:1 minute Jump rope1 minute Run or RowLine Drills 10 Samson Stretch10 Over the Hurdle steps10 Ankle to Chest10 Lunges... Read More

AT HOME WOD(Click on links for videos) For those missing Murph. 7:00am Class – Join URL: https://zoom.us/j/921806302 9:00am Class – Join URL: https://zoom.us/j/668158686 5:30pm Class – Join... Read More

AT HOME WOD(Click on links for videos) 7:00am Class – Join URL: https://zoom.us/j/921806302 9:00am Class – Join URL: https://zoom.us/j/668158686 5:30pm Class – Join URL: https://zoom.us/j/447006258 Warm-up: 3 x10... Read More

AT HOME WOD(Click on links for videos) 7:00am Class – Join URL: https://zoom.us/j/921806302 9:00am Class – Join URL: https://zoom.us/j/668158686 5:30pm Class – Join URL: https://zoom.us/j/447006258 Warm-up: 2 minute... Read More

AT HOME WOD(Click on links for videos) 7:00am Class – Join URL: https://zoom.us/j/921806302 9:00am Class – Join URL: https://zoom.us/j/668158686 5:30pm Class – Join URL: https://zoom.us/j/447006258... Read More

AT HOME WOD(Click on links for videos) 7:00am Class – Join URL: https://zoom.us/j/921806302 9:00am Class – Join URL: https://zoom.us/j/668158686 5:30pm Class – Join URL: https://zoom.us/j/447006258... Read More

AT HOME WOD(Click on links for videos) Sun 8:00am Class – Join URL: https://zoom.us/j/701171474 Warm-up: Run/Row/Bike 2 min then 3 Rnds of 5 Pushups, 5... Read More

AT HOME WOD (Click links for videos) Saturday 8:00am Class – Join URL:https://zoom.us/j/701171474 Warm-up: For 5 min: 5 Sit-ups, 10 Lunges, 5 Deadlifts, 10 Bird... Read More

AT HOME WOD (Click links for videos) 5:30pm Class – Join URL: https://zoom.us/j/447006258 Warm-up: 1 min run then 1 min on bike or rower or... Read More

  AT HOME WOD (Click links for videos) Warm Up200m run (~1:00 min) then3x 8 Burpees8 RKBS or DB Swings or Jumping Squats Mobility/StretchingCouch Stretch... Read More

Part 1: Stretching Part 2: Squat Ladder 0-9 min Over Head Squats, 10-19 min Front Squats, 20-25 Back Squats Rx 45/33 L2 33/25 L1 25/15... Read More

Part 1 Bulgarian split squats 5-5-5-5 bldg Part 2 For time 100 Dus, 50 Ab Mat sit ups, 25 Burpee box jumpovers, 50 Ab Mat... Read More

Part 1 Squat clean bulding to WOD weight Part 2 3 rnds of 7 Bar Mus  7 Squat Clean, 200m run Rx 205/135  Scale>7 C2B>7... Read More

“Tabata Something Else” 20s work/10s rest 8 rnds each of Pull-ups, Push ups, Sit-ups, Squats

Part 1 Barbell Thruster 5-4-3-2 bldg to heavy Part 2 “150629” 3 rnds of 400m run, 21 DB Thrusters Rx 35/25  Sub KB for DB

Part 1 Push Press bldg to WOD weight 5-4-3–2 Part 2 AMRAP 18 15 Box Jumps, 12 Push Press, 9 C2B Rx 115/75 L2 95/65... Read More

For time 400m run, 800m row, rest 3 min then 800m run, 400m row rest 3 min then 400m run, 800m row

Part 1 Deadlifts build to WOD weight 5-4-3-2 T2B warm up Part 2 5 RFT of 12 T2B, 15 Deadlifts Rx 225/155 L2 185/135 L1... Read More

Part 1 Push Jerk 4×5 with moderate weight, 60-65% of max. This is a training day to get better, no heavy weight Part 2 AMRAP... Read More