Archive for WODS

Happy New Year! We are closed today and will return to normal schedule on Monday. Enjoy your weekend!

"12/31" For Time: 31 DB Push Presses (50/35), 31 Pull-Ups, 31 Alt. DB Snatches, 31 DB Box Step Ups (24/20), 31 Push Ups, 31 DB Plank Rows, 31 DB Front Squats, 31 Unbroken DUs, 31 T2B, 31 DB Swings, 31 DB Front Rack Lunges, 31 DB Thrusters

***Class Time 7:30am, 9:00am***

"The Countdown to 2022" For Time: 2021m Row, 10-9-8-7-6-5-4-3-2-1 Clean and Jerks (135/95) and Burpee Box Jump Overs (24/20), 2022m Ski

***Class Time 5:30am, 9:30am, 5:30pm***

***Class Times 5:30am, 9:30am, 5:30pm***

Strict Press - 6x3, 1x3+ @ 75%, 4x25m DB FR Lunges

"Out with the Old, In with the New" AMRAP 7: 20 Wall Balls (20/14), 21 American KB Swings (53/35), AMRAP 7: 20 Ball Slams (20/15), 22 HSPUs, then For Time 365 DUs

***Class Times 5:30am, 9:30am, 5:30pm***

Back Squat - 6x3, 1x3+ @ 75%, 4x5-10 Ring MU/Bar MU or Strict C2B/PU/RR

Every :90 x10: Bike 15/12 Cal, 1 Rope Climb, Sit Ups for Reps

***Class Times 5:30am, 9:30am, 5:30pm***

Deadlift, Bench Press - 6x3, 1x3+ @ 75%

AMRAP 12: 400m Farmer's Carry Buy In (53/35), then with remaining time, 12 Hang Power Snatches (125/85), 12 OHS, Run 100m

We are closed today, and wish everyone a Happy Holiday. Enjoy your friends and family, and we will have a row class tomorrow morning, December 26, at 9am.

"Nicholas" For Time: 2,000m Run, Rest 5 Minutes, 100 Burpees, Rest 5 Minutes, 2,000m Run

***Class Time 9:30am***

"12 Days of Xmas" For Time: 1 Jerk (195/135), 2 Front Squats, 3 Hang Power Cleans, 4 Deadlifts, 5 Box Jumps (24/20), 6 Med Ball Sit Ups, 7 T2B, 8 C2B Pull Ups, 9 Wall Balls (20/14), 10 HSPUs, 11 x 11 DUs, 1200m Row

***Class Times 5:30am, 9:30am, 5:30pm***

***Regular Schedule***

Deadlift, Bench Press - 60% 1x3, 65% 1x3, 70% 1x3, 75% 1x3

"Stocking Stuffer" Alt. EMOM 14: 1. 8 Single DB Box Step Ups (Right Leg 50/35 on 24/20), Ski for Cals, 2. 8 Single DB Box Step Ups (Left Leg), Ski for Cals