WODS

Holiday Hours Monday July 3rd: 5:30am, 9:30am, 10:30am, 4pm, 5pm Tuesday July 4th: 9:30am and 10:30am classes only *All classes are updated on schedule A1. Front Squat @42X1; 4 reps x 3 sets, rest 60sec A2. FLR on Rings; 60sec…

In teams of four, complete three rounds each of: Row 500 Meters 30 Thrusters (95/65lbs) 20 Burpees *Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their…

Holiday Hours for next week Monday July 3rd: 5:30am, 9:30am, 10:30am, 4pm, 5pm Tuesday July 4th: 9:30am and 10:30am classes only *All classes will be updated on schedule A1. Bulgarian Split Squat; 8-10/leg x 3 sets, rest 45sec A2. Turkish…

A. Deadlift, rest as needed b/w sets * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps…

Holiday Hours for next week Monday July 3rd: 5:30am, 9:30am, 10:30am, 4pm, 5pm Tuesday July 4th: 9:30am and 10:30am classes only *All classes will be updated on schedule   A1. Dumbbell Bench Press (1sec pause at bottom); 5-6 reps x…

Holiday Hours for next week Monday July 3rd: 5:30am, 9:30am, 10:30am, 4pm, 5pm Tuesday July 4th: 9:30am and 10:30am classes only *All classes will be updated on schedule   A. Every 90sec, for 4:30min (3 sets): Mid-thigh Hang Clean +…

A1. Front Squats @ 41X1; 4-5reps x 4 sets, rest 30sec A2. Weighted Pull-Ups @5111; 2-3 reps x 4 sets, rest 30sec A3. Lateral Lunge; 8/leg x 4 sets, rest 30sec A4. Push-Ups @21X1; 8-10 reps x 4 sets, rest…

In teams of three, alternate rounds to complete 10 rounds each for time of: 3 Front Squats (heavy, and taken from the floor) 6 Burpees Over the Barbell 12 Kettlebell Swings (heavy)

In teams of two, partners alternate rounds to complete five sets each of: 500 Meter Row 10 Dumbbell Man-Makers Man-Makers = Row left, Push-Up, Row right, Power Clean, Push Pres

A. Five sets of: Hang Snatch + Snatch -Rest 20 seconds Tall Box Jumps x 1.1.1.1.1 (rest 5 seconds between jumps) -Rest 2 minutes *Pair up with someone on this one so you can share barbell and box. B. Three…

A1. Back Squat; 4-6 reps x 4 sets, rest 45sec A2. Strict Pull-Ups; 8-10 reps x 4 sets, rest 45sec A3. Hollow Rocks or Hollow Hold; 30-45 seconds x 4 sets B. Complete as many rounds and reps as possible…

A1. DB Bench Press (1sec pause at bottom and top); 10-12 reps x 4 sets, rest 45sec A2. 100-(Meter) Suitcase Carry + Waiter’s Carry x 4 sets, rest 45sec *Hold a heavy KB at side in suitcase carry, and a…

  A1. Semi-Stiff Leg Romanian Deadlift @3011; 6-8 reps x 4 sets, rest 45sec A2. Alternating DB Step-Ups; 10/leg x 4 sets, rest 45sec A3. Banded Pull-aparts; 25 reps x 4 sets, rest 45sec *Step-ups; when you have one foot…

In teams of two, complete: 100 Pull-Ups 400 Meter Farmer’s Carry (heavy, swap weights as often as needed) 100 Wall Balls 400 Meter Farmer’s Carry 100 Burpee Box Jump-Overs (24″/20″) 400 Meter Farmer’s Carry

Partners alternate whole rounds for time and complete four rounds each of: Row 250 Meters 5 Kettlebell or Dumbbell Single-Arm Push Press (each arm) 10 Goblet Squats Run 400 Meters *High efforts here folks (Partner A completes 250 meters, Single-Arm…

A1. Dumbbell Walking Lunges (unbroken steps); 20 steps x 4 sets, rest 45sec A2. Single-Arm Dumbbell Row; 10/arm x 4 sets, rest 45sec A3. Plank Hold; 45sec x 4 sets, rest 45sec B. Complete as many rounds and reps as…

A1. Strict Shoulder Press @20X1; 8-10 reps x 4 sets, rest 45sec A2. Flutter Kicks; 30-45 seconds x 4 sets, rest 45sec A3. Bottom’s Up Kettlebell Carry; 50 feet/arm x 4 sets, rest 45sec B. In teams of two, partners…

A1. Deadlift @2011; 4-6 reps x 4 sets (lower bar under control on all reps), rest 45sec A2. Push-Ups @21X1; 10-15 reps x 4 sets, rest 45sec A3. Elbows to Plank x 8-10/side x 4 sets, rest 45sec B. In…