WOD

Sunday Schedule 9am class 10am class 10-12pm Barbell class 10 min to finish… 50 DB Devil Press 50/35 *EMOM perform 7 air squats. Start with air squats. Rest 3min... 5 min to finish… 70/45 cal bike Rest 3 min.... 10 min to finish… 10 rounds 10 alt. DB Snatch 50/35. 10 DB OH walking lunge...

Team of 2: Every 7 min. x 5 Rounds: (35min.) Round 1.) 40 Cal Bike + 100 Wall Balls 20/14 Round 2.) 40 Cal Row + 100 TTB Rx+GHDS Round 3.) 40 Cal Bike + 100 Deadlifts 135/95 Round 4.) 40 Cal Row + 100 Burpees Round 5.) 40 Cal Bike + Max power Cleans...

Fasting Nutrition Challenge Winners will be announced 6.1.18 @ 1pm!! I’ve received a lot of photos from the Fasting Challenge and the results are amazing! Everyone did great. Because it has been such a difficult decision to select just two winners, I’ve decided to include two runners up. Each will get $250. 1st place Male...

Warm-up B Then, Teams of 2: 100cal Assault Bike 70 Cals for the Ladies (10 min Cap) Rest 3 min. Clean warm-up Then, 5 Rounds: 6 Clean and Jerks 135/95 12 TTB (10 min Cap) Rest 3 min Back Squat 40X0 ; 3,3,2,2,1 ; rest 2mins After each set *if paused longer than 0sec at...

EMOM x 8min. (Both in the same min.) 4 Devil Press 35/25 8 Wall Balls 20/14 Then, Snatch Warm-up Then, Every 4min. x 5 Rounds: 200m Run 200m Row 5 Snatches (Climbing) Remember that this is sets of 5, so it's not going to be super heavy. Try and work on your touch and go...

  4 Rounds: 400m Row 21 Back Squats 95/65 400m Run 21 SDHP 95/65 400m Ski Erg or .4 Bike 21 Push Press 95/65 *Time CAP: 35min. *Optional: Double the numbers and do "Teams of 2."

General Warm-up Then, 2 Rounds: 5 Wall Climbs 25 Ball Slams 30/20 Then, Push Jerk 4 Sets: 8 Push Jerks (climbing) immediately into; 1min. of MAX cals on the Ski erg or Bike Rest 2min. *Try and stay within 5 cals your best and worst. Then, 10min. AMRAP: MAX Front Rack Lunges 95/65 *5 Burpees...