WODS

Performance A. On a Continuous clock for 12 min; Every 90sec x 4 sets: Mid-Thigh Power Snatch + Above Knee Power Snatch *Pause 2sec in receiving position + On the 6min mark + Every 90sec x 4 sets: 2 Snatch…

Performance In teams of two, with only one person working at a time, complete: 100 Russian Kettlebell Swings (53/35lbs) 400 Meter Run*, 400m Row, or 800m Airdyne 100 Barbell Thrusters (45/35lbs) 400 Meter Run*, 400m Row, or 800m Airdyne 80…

Performance A1. Front Squat; 6-8 reps x 3 sets, rest 10sec (transition time only) A2. Russian KBS; 15-20 reps x 3 sets, rest 60sec A3. Turkish Get-Up; 1-2/arm, rest 60sec   B. In teams of two, alternate every 5 reps…

Performance A1 DB Bench Press; 10 reps x 5 sets, rest 30sec A2. Band Pull-Aparts (straight arm); 30 reps x 5 sets, rest 2min   B. Against a 4-minute running clock: 500/400 Meter Row 15 Box Jump-Overs Double-Unders x Max…

Performance A. Every 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps -or- Rope Climb x 2 ascents Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time Minutes 5-6 & 11-12: Handstand…

Performance A1. Barbell or Dumbbell Shoulder Press; 6-8 reps x 5 sets, rest 45sec A2. Double leg hip bridge + Single-Leg Hip Bridge; 8 +8/leg x 5 sets, rest 45sec   B. AMRAP in 9 minutes of: 3 Strict Handstand…

Performance A1. Kneeling Halos; 5/reps each direction x 4 sets, rest 60sec A2. Back Squat; 8-10 reps x 4 sets, rest 60sec A3. Russian Step-Ups; 8-10/leg x 4 sets, rest 60sec   B. Complete rounds of 21, 15 and 9…

Performance In teams of 3, perform; For time: 100 toes-to-bars, while 2 teammates both hold their barbells overhead 100 shoulders-to-overheads (115 / 75 lb.) (75/55), while 2 teammates hang from the pull-up bar 100 Russian KBS (53/35), while 2 teammates…

Performance A. Every minute, on the minute, for 15 minutes: Minute 1 – 10 Double-Unders + 10 Toes to Rings *Scaled Option = Goal is to cycle the two so pick 2 numbers that are doable for both and allow…

Performance A1. Romanian Deadlift @ 3011; 6-8 reps x 4 sets, rest 60 A2. Russian Step-Ups; 8-10/leg x 4 sets, rest 60 A3. Turkish Get-Ups; 2/arm x 4 sets, rest 60   B. In teams of 3, alternate rounds to…

Performance A1. Back Squat; 8-10 x 4 sets, rest 45sec A2. Hands to Plank; 10 reps/each x 4 sets, rest 45sec A3. Strict Pull-Ups @2110; 6-8 reps x 4 sets, rest 45sec   B. Against a 5 minute running clock,…

Performance A1. Dumbbell or Barbell Push Press; 6-8 reps x 4 sets, rest 45sec A2. Lateral Lunge @3011(hold KB goblet style if possible); 6-8/leg x 4 sets, rest 45sec A3. Double-Under Practice; 60 seconds x 4 sets, rest 45sec  …

Performance A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Strict Supinated Pull-Ups x 6-12 reps or Rope Climb x 2 ascents Station 2 – L-Seated DB Press x 10 reps or Strict Handstand Push-Ups…

Performance In teams of 2 alternate tasks for each 10min EMOM: Every minute on the minute x 10min: Odd: 10-15 cals on AirDyne Even: :30sec D-ball Shoulders – (40/50/80lbs – you choose) + Rest 3min + Every minute on the…

Happy New Year!  Friday (1st) – 10a.m. Class Only! Saturday (2nd) – Regular Schedule resumes Performance In teams of four, complete as many rounds as possible in 24 minutes of: Run 400 Meters 20 Burpees 50’ Walking Lunges with Dumbbells (length…

Happy Holidays Holiday Hours are Posted on Schedule Thursday (31st) – No 7pm class Friday (1st) – 10a.m. Class Only! Saturday (2nd) – Regular Schedule resumes Performance In teams of two, partners alternate tasks to complete 10 rounds of: 10…

Happy Holidays Holiday Hours are Posted on Schedule Thursday (31st) – No 7pm class Friday (1st) – 10a.m. Class Only! Saturday (2nd) – Regular Schedule resumes Performance A1. Front Squat; 6-8 reps x 4 sets, rest 60 A2. Single Arm…

Happy Holidays Holiday Hours are Posted on Schedule Thursday (31st) – No 7pm class Friday (1st) – 10a.m. Class Only! Saturday (2nd) – Regular Schedule resumes   Performance A. Every 2 minutes, for 12 minutes (2 sets each): Station 1:…