WOD

AMRAP 18 20 Box (24, 20) Step overs with kb 53, 35. (any hold acceptable) 20 Kettlebell Swings 53, 35 20 Push Ups 20 Sit... Read More

1) Push Jerk 5-5-5-5 2) 5 Alternating sets 15-30 second Parallette L sit hold 4 Turkish Get Ups. AHAP. alternating arms, 2 each side

1) For Time 21-15-9 Power Snatch 95, 65 Lateral Bar Burpees 2) Back Squat 3×6 @ 70% + 0-10

AMRAP 20 25 Handstand Push Ups 60 Burpees 25 Knees to Elbow 60 Wall Balls 20, 14 25 Chin Ups 60 Kettlebell Swings 53, 35

1) 100/80 calories Bike 2) Back Squat 3×4 @ 80% 3) 50/40 calories Bike

1) Push Jerk 10-10-10 2) EMOM 10 4-8 Strict Ring Dips

AMRAP 20 30 Double Unders 2 Rounds 5 Pull ups 10 Sit Ups 15 Squats

Schedule Today: 5:30am/Noon/5:15pm only Jan 1st closed Jan 2nd regular schedule Push Press 8-8-8 AMRAP 12 5 Power Cleans 135, 95 1 Legless Rope Climb... Read More

New Years Schedule. Dec 31st class at 5:30/noon/5:15pm only Jan 1st closed. For Time 21-15-9-6-3 400 Run Deadlifts 225, 155 Toes to Bar

New Years Schedule. Dec 31st class at 5:30/noon/5:15pm only Jan 1st closed. EMOM 10 2 Power Cleans + 3 Shoulder to Overhead + 4 Burpees... Read More