WODS

Warm-Up 2 sets: Forward Crawl forward and backward x 15’/each Lateral Lunge x 5/side Half Kneeling Glute Focused Split lunge x 5/side Half kneeling Banded Chop x 15/side + 1 set: Sandbag Squat x 15 reps Ring Rows x 15…

In teams of two, complete as many rounds and reps as possible in 30 minutes of: Run 400 Meters/Row 500 Meters/ or Bike 1000m 5 Pull-Ups 10 DB Thrusters (50/35 lbs) 15 MB or Sandbag Ground to Over Shoulder (Heavy)…

Warm-Up 2x through: Russian step up x 10/side KB Chops x 10/side Banded Oblique Rotations x 15/side Ring Row x 10 + 1x through 5-10 strict pull-ups body weight Bulgarian Split Squat Workout A1. Weighted Pull-ups; 2-3 reps x 3…

Holiday Hours for Thanksgiving! Thursday (Happy Thanksgiving!) 8:30am and 9:30am ONLY Friday – 9:30am, 10:30am, 4pm, 5pm class’s ONLY Saturday – regular schedule resumes U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004,…

Holiday Hours for Thanksgiving! Wednesday – No 7pm class tonight! Thursday (Thanksgiving Day!) – 8:30am and 9:30am ONLY Friday – 9:30am, 10:30am, and 4pm, 5pm class’s ONLY! Saturday – Regular schedule resumes Warm-Up 2 sets: Banded Side Walks x 50’…

Holiday Hours for Thanksgiving! Wednesday 5:30am, 9:30am, 10:30am, 11:30am, 4pm, 5pm, 6pm (no 7pm) Thursday (Thanksgiving Day!) 8:30am and 9:30am ONLY Friday (24th) 9:30am, 10:30am, 4pm, 5pm class’s ONLY Saturday (25th) regular schedule resumes Warm-Up 2 sets: Superman to hollow…

Holiday Hours for Thanksgiving! Wednesday – 5:30am, 9:30am, 10:30am, 11:30am, 4pm, 5pm, 6pm (no 7pm class) Thursday (Thanksgiving Day!) – 8:30am and 9:30am ONLY Friday – 9:30am, 10:30am, 4pm, 5pm class’s ONLY Saturday – regular schedule resumes Warm-up Iron cross…

“Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch 10 Burpees Over the Barbell (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) + Rest 2 minutes, and then……

Warm-Up Coaches Choice Workout In five minutes, complete the following: Row 500 Meters Run 400 Meters or AB 1000m Jumping Lunges or Double unders x Max Reps in remaining time – Rest exactly five minutes. *Perform a total of four…

Warm-up 1x through: Butt Kicks x 50’ High knee Pillar Skips x 50’ Straight leg pillar Skips x 50’ Broad Jumps x 50’ Prisoner lunges (hands behind head) x 50’ Quadruped Y Hold (straight midline, tight abs, thumbs up) 15sec…

Warm-Up 3 sets: Lateral Lunges x 4/side Half kneeling KB chops x 8/side Forward Crawl (w/ ball on back) x 30’ 90/90 windmill x 8/side + 2 sets: Single Unders x 30sec Russian Step Up warm-up Pull-Up progression Workout A1.…

Warm-Up 2 sets: Lying straight leg raise x 10/leg Superman static hold (DB in hand) x 15sec Hanging strict knee tucks x 10 Half Kneeling bottoms up KB Press + 2 sets: Single Leg RDL x 8/leg Quadruped birddog w/…

Warm-Up 2 sets: Banded Side walks x 15 steps/side Single Leg Glute bridge Isometric x 15sec/leg Sandbag Squat w/ pause x 5 reps Ring Row hold x 15sec Front Rack stretch of choice x 60-90sec + Warm-up Front Squat and…

Against a 3-minute running clock…, Complete a 500 meter row and as many wall ball shots as possible in remaining time – Rest three minutes and repeat for a total of five cycles. *Post number of wall ball shots completed…

Warm-Up 3 sets of: Kettle Bell Halo x 10/each way SA OH Reverse lunge w/ bottoms up KB x 5/side Hand Plank Lateral crawl x 5/side Quadruped Torso Rotations x 5/side Quadruped Birdog w/ ball on mid back x 5/side…

Warm-Up 2 sets: Lying straight leg raise x 5/leg Lying Straight leg lowering x 5/leg Russian Step-Up x 5/leg Theraband Squat @5511 x 5 reps 90/90 windmills x 10/side + 2-3 Sets to warm up deadlift and lunges Workout A1.…

Warm-Up Hip Cross-Over x 10 Rollover to V-sit x 10 Lateral Lunge x 10 Forward Lunge x 10 Leg swings (front-to-back and side-to-side) x 10 each PVC pass throughs x 10 PVC OHS x 5 + Single leg Glute bridge…

  Warm-Up -Quadruped Y Hold (straight midline, tight abs, thumbs up) 15sec hold/side x 4/side alternating reps -Prone T’s from bench x 20 reps (every 5th rep hold for 5sec) -Prone W’s w/ pinky’s towards ceiling x 20 reps (every…