WODS

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 20 minutes (10 sets, 5 of each): Even…

Happy Holidays! Holiday Hours are Posted on Schedule Saturday (26th) – 9am class only Performance In teams of 5, complete 3 sets each of: 30 Calorie Row 30 Burpees 30 abmat Sit-Ups 30 Wall Balls *Teams get one rower and…

Merry Christmas Calibrated Family! Holiday Hours are Posted on Schedule Friday (25th) – Closed Saturday (26th) – 9am class, Open Gym 10am-11   Performance/Competition No Classes today! Enjoy your time off!  

Merry Christmas! Holiday Hours are Posted on Schedule Thursday (24th) – 10:30am, 11:30am classes only…no p.m. classes Friday (25th) – Closed Saturday (26th) – 9am class only Performance A1. Bench Press w/ pause at bottom; 4-6 reps x 4 sets,…

Merry Christmas! Holiday Hours are Posted on Schedule Thursday (24th) – 10:30am, 11:30am classes only…no p.m. classes Friday (25th) – Closed Saturday (26th) – 9am class only Performance A1. Deadlift; 6-8 reps x 4 sets, rest 45sec A2. Russian Step-Ups…

Merry Christmas! Holiday Hours are Posted on Schedule Thursday (24th) – 10:30am, 11:30am classes only…no p.m. classes Friday (25th) – Closed Saturday (26th) – 9am class only Performance A. Every 2 minutes, for 16 minutes (4 sets of each): Station…

HAPPY HOLIDAYS! Holiday Hours are Posted on Schedule Performance A. Three sets, not for time, of: Bar or Ring Dips x 5-7 reps or Bar Muscle Ups x 3-5 reps KB or DB Snatch x 5-7 reps each arm Double-Under…

Performance In teams of two, with only one person working at a time, complete: 75 Burpees 150 Kettlebell Swings 225 Squats 600 Meter Run* 225 Squats 150 Kettlebell Swings 75 Burpees *Both teammates will run at the same time, but…

Performance A1. L- Pull-Ups; 5-7 reps x 4 sets, rest 45sec-1min *Scale Option – Strict Pull-Up Progression + 20-30sec L-Sit (accumulated) A2. Single Arm Kettlebell Clean and Press; 8-10/arm x 4 sets, rest 45sec-1min A3. Row Sprint; 150 Meters x…

Performance A1. Db Step-Ups (Stand to the side of box); 8-10/leg x 4 sets, rest 60 A2. Dumbbell Bench Press; 8-10 reps x 4 sets, rest 60 A3. Side Plank; 30sec/side x 4 sets, rest 60sec   B. 100 Banded…

Performance A. Every 3 minutes, for 15 minutes (5 sets): Pause Front Squats (3sec in hole) x 4-6 reps *Build if you hit 5 or 6 reps. If you only get 4 then continue with same load   B. Three…

Performance A1. Romanian Deadlift; 6-8 x 4 sets, rest 45 A2. Turkish Get-Ups; 2/arm x 4 sets, rest 45 A3. Strict Pull-Ups; 2-3 reps x 4 sets, rest 45 *Add weight to pull-ups if rep range is to easy  …

Performance A1. Push Press; 6-8 reps x 3 sets, rest 60 A2. Overhead Walking Lunge (45/25lbs); 20 steps x 3 sets, rest 60 A3. Double-Under Practice; 60sec x 3 sets, rest 60   B. EMOM, for 20 minutes: Minute 1…

Performance In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1- 10 Box Jumps 1 rope climb, 5 Pull-Ups, or 15sec COVP supinated hold Station 2-…

Performance A. Paused Back Squats (3sec at bottom); 6 reps x 4 sets, rest 3min B. Banded Marches w/ anterior load; 90sec x 2 sets, rest as needed *Bear hug a heavy wall ball   C. Against a 10-minute running…

Performance A. Every 2 minutes, for 20 minutes (10 sets): Power Clean Cluster x 1.1 *Build to today’s heavy over the course of the ten sets   B. In teams of two, alternate sets to complete four each of: 3…

Performance A1. Front Squat @ 30X1; 6-8 reps x 4 sets, rest 60 A2. Single-Arm Trap 3 Raise @ 3010; 8-10/arm x 4 sets, rest 60 A3. Double-Under Practice; 60 seconds x 4 sets, rest 60sec   B. In teams…

Performance A. Every 2 minutes, for 10 minutes (5 sets): Bench Press x 2-3 reps *Build to today’s heavy 2 or 3-RM.   B1. Chest supported DB Row w/ a pause at top; 10-12 reps x 3 sets, rest 45sec…