The 8:30am Adult WOD will be CANCELED this FRIDAY 7/22. It will resume on Monday next week. Warm Up: Tabata: Jumping Squats Kip Swings Leg Lifts Strict Press Strength: 2 Push Press + 1 Push Jerk *Build to a 1RM for the complex WOD: For Time: …
The 8:30am Adult WOD will be CANCELED this FRIDAY 7/22. It will resume on Monday next week. Warm Up: Tabata: Feet to Hands Hollow Rocks Jumping Lunges Push Ups WOD: For Time: 30-20-10 reps of: Air Squats KB Swings (53/35) …
Warm Up: Tabata: Burpees Flutter Kicks Drop Squats Pull Ups Strength: Squat Clean 2-2-2-2-2 WOD: 3 Rounds For Time: 50 DU’s 10 Clean & Jerks (135/95)
Warm Up: 2 Rounds: 100m Jog 10 Air Squats Bear Crawl Length of Rig 10 Hollow Rocks High Skips 10 Russian KB Swings WOD: For Time: Run 100m 20 Push Press (125/85) 60 Lateral Bar Hops Run 200m 40 KB …
Don’t forget there is NO 4:30pm Barbell WOD and NO 5:3pm Adult WOD TODAY Warm Up: Tabata: Jumping Squats Atomic Sit Ups KB Swings Pull Ups Strength: Power Snatch 3-3-3-3-3 WOD: 8 min AMRAP: 5 HSPU 10 Power Snatch (115/75) 2 …
Don’t forget we are CANCELING the 4:30pm Barbell WOD and 5:3pm Adult WOD this FRIDAY July 15. Warm Up: Tabata: Burpees Hollow Rocks Inchworm Push Ups Single Leg Deadlifts WOD: 4 Rounds For Time: 20 Ring Dips 30 Front Rack …
Don’t forget we are CANCELING the 4:30pm Barbell WOD and 5:3pm Adult WOD this FRIDAY July 15. Warm Up: Tabata: DU’s Drop Squats Push Ups T2B Strength: Back Squat 5-5-5-5 *Complete all 4 sets at 75% of your 1RM Back Squat WOD: 7 …
Warm Up: Tabata: Mountain Climbers Air Squats Hollow Rocks Kip Swings WOD: “Jackie” For Time: 1000m Row 50 Thrusters (45#) 30 Pull Ups Cash Out: Core Tabata: Atomic Sit Ups Side Plank Windmills Leg Lifts Weighted Sit Ups *Go through …
Warm Up: Tabata: Feet to Hands KB High Pulls Leg Lifts Push Ups Strength: Push Jerk 3-3-3-3-3 WOD: 3 Rounds For Time: 200m Run 20 KB Swings (53/35) 10 Burpees
Warm Up: Tabata: Burpees Hollow Rocks Lunges Strict Press WOD: For Time: 1 Round of: 100 DU’s (2:1 singles) 50 Air Squats 25 Push Press (95/65) Then 2 Rounds of: 60 DU’s 30 Air Squats …