WOD

It’s time for something mentally challenging… 60min. AMRAP: 100 Cal Bike 100 Russian KB Swings 70/53 100 Cal Row 100 Push-Ups 100 Cal Ski 100 TTB/ V-ups *70 cals for ladies on all cardio. *Do not workout Sunday *Keep going If you finish a round *You may trade any cardio station for a 1 mile…

Our next Yoga class will be on Saturday June 16th at 12pm   Dynamic Warm-up Then, 0-15min. 3 Rounds: 400m Run 500m Row 15-30min. Find your 5RM Deadlift 30-45min. 10 Rounds: 11 Pull-Ups / Hard Ring Rows 11 Front Squats 75/55  

General Warm-up Then, Bench Press 5s X 5r @ 30X1 * Complete 20 Unbroken Russian KB Swings after each set. Heavy as possible. Then, For Time: (CAP: 15min.) 100 Double Unders 50 Alt. DB Snatch 50/35 100 Double Unders 50 Alt. DB Snatch 50/35 100 Double Unders *Sub 10min. is your goal. Then, 20-15-10 Strict HSPU…

Our next Yoga class will be on Saturday June 16th at 12pm 15min. AMRAP: 21 Wall Balls 20/14 15 Cal Row 9 KB/DB Deadlifts 70/50 Rest 5min. 15min. to get as far as possible... With a partner 50-40-30-20-10 Front Rack Lunges 95/75 Cal Assault Bike Finish with... 8min. AMRAP: 30sec. Side Plank Hold (ea. side)...

Our next Yoga class will be on Saturday June 16th at 12pm   Warm-up B Then, Helen 3 Rounds for time of: 400m Run 21 American Kettlebell Swings, 53/35 12 Pull-ups 15min Cap Since this is a classic benchmark I can not add an RX+ option, BUT... If you want to, you can try a...

Sunday Schedule: 9am class 10am class Barbell class 10a-12p General warm-up Then, Every 2min. x 10 Rounds: 12/9 Cal Row 6 DB Burpee Deadlifts 50/35 6 Box Jumps 24/20 Rest 4min. 3 Rounds For Time: 25 Ball Slams 30/20 25 Reverse Sit-Ups holding a barbell 45/35 50 Russian Twists (L+R= 2 reps) Happy Birthday wishes…

Teams of 2: 3min. Between Each Section. You may start wherever you like. 10min. AMRAP: 100 Cal Bike Max Cals on the Rower 10min. to finish... 100 Squat Cleans (135/95#) Max Burpees 10min. to finish... 25 Muscle Ups or (50 Pull-Ups) 50 HSPU's or (50 H.R. Push-Ups) 75 American KB Swings 70/53   HAPPY BIRTHDAY...

Our next Yoga class will be on Saturday June 16th at 12pm     Friday PUMP! EMOM x 35min: (5 Rounds) Min 1: 12/10 Cal Row Min 2: 15 DB Bench Press 50/30 Min 3: 12/10 Cal Bike Min 4: Max DB Skull Crushers Min 5: 60 Double Unders Min 6: Max Bicep Curls with...

Snatch Warm-up Then Snatch Every 2min. x 7 Rounds: 12 Burpees 2 Snatch (Power or Squat) *Climb in weight as you feel. Rest 5min. AMRAP 15min. (Can you finish more than 1 round?) 25 Wall Balls 20/14 50 Cal Row 100 Overhead Squats 45/35lb bar 50 Box Jumps 24/20 25 Wall Balls 20/14 RX+ 30/20lb...