WODS

Performance A. Take 10 minutes to build to a heavy-ish Front Squat, and then… + On continuous clock, on the 10min mark + Every 3 minutes, for 15 minutes (5 sets) of: 3-5 Front Squats @ 30X1 *Same load all…

ATTENTION ALL MEMBERS: Gym will be closed all today (Saturday November 14th) due to The Movement Fix Workshop we are hosting. Only those that have signed up for the Movement Fix workshop are allowed to attend. There will be open…

Performance A1. Romanian Deadlift @30X1; 6-8 reps x 4 sets, rest 60sec A2. Double-Unders; 60 seconds x 4 sets, rest 60sec A3. Wall Climbs*; 3 reps x 4 sets, rest 60sec *Hold your most vertical position for 5 seconds before…

Performance A1. Back Squat @ 3011; 6-8 x 4 sets, rest 60 A2. Single-Leg Hip Bridge @ 3011; 8-10/leg x 4sets, rest 60 A3. Single-Arm Trap 3 Raises @2111; 8-10/arm x 4 sets, rest 60   B. AMRAP in 10…

ATTENTION ALL MEMBERS: Gym will be closed all day this Saturday November 14th due to The Movement Fix Workshop we are hosting. There are a few spots left…if you would like to attend you can sign up here. There will…

ATTENTION ALL MEMBERS: Gym will be closed all day this Saturday November 14th due to The Movement Fix Workshop we are hosting. Only those that have signed up for the Movement Fix workshop are allowed to attend. There are a…

ATTENTION ALL MEMBERS: Gym will be closed all day this Saturday the 14th due to The Movement Fix Workshop we are hosting. Only those that have signed up for the Movement Fix workshop are allowed to attend. There are a…

Performance In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: 60sec of KBS (as heavy as your team can handle) -60sec of Rest 60sec of…

Performance A. Every 90sec for 12min (8 sets): High Hang Power Snatch + mid-thigh Power Snatch + above knee Power Snatch *1-2 second pause at all receiving positions   B1. Dumbbell Bench Press @ 30X0; 8-10 reps x 3 sets,…

Performance A1. Bulgarian Split Squat @ 30X0; 8-10 x 4 sets, rest 30sec b/w legs and 30sec after both A2. Single-Arm Trap 3 Raises @ 2111; 8-10/arm x 4 sets, rest 30sec A3. Banded Face Pulls; 20 reps x 4…

Performance A1. Deadlift @ 3011; 6-8 x 4 sets, rest 1min A2. Double-Under Practice; 45-60 sec x 4 sets, rest 1min A3. Strict Pull-Ups @ 2110; 6-8 reps x 4 sets, rest 1min *add weight if that rep range is…

Performance A1. Strict Shoulder Press @ 2010; 6-8 reps x 4 sets, rest 45sec *If you can not rest bar in front rack perform w/ DB’s A2. Seated Bent-over Db Lateral Raises; 15 x 4 sets, rest 45sec A3. Supinated…

Performance A. Every 90sec x 9min (6 sets) 2 Hang Power Cleans + Front Squat *Pause for 1sec in receiving position of both Power cleans and bottom of FSq *Build in load if mechanics are there   B. Every 2:30min,…

Performance In teams of two complete as many rounds and reps as possible in 25 minutes of: 50 Wall Balls 40 Kettlebell Swings 30 Burpees 20 Pull-Ups 100 Meter Run with Partner *You may partition reps up however you like…

Performance A. Every 2min for 12min (6 sets): 3-Position Snatch (high hang.mid-thigh.above knee) *If mechanics are good build as you go to a tough complex   B1. Seated Alternate DB Shoulder Press (Seesaw press); 8-10/arm x 3 sets, rest 30sec…

Performance Complete as many rounds and reps as possible in 7 minutes of: Row 250 Meters 10 Burpee Pull-Ups Rest 7 minutes Complete as many rounds and reps as possible in 7 minutes of: 200M Run carrying something heavy (There…

Performance A1. Back Squat @ 30X1; 8-10 reps x 4 sets, rest 30sec A2. Side Lying Powell Raise @ 4010; 8-10/side x 4 sets, rest 2min   B. Three sets, each for times, of: 40 Calorie AirDyne or 500m Row…

Performance A1. Barbell Prone Row; 10-12 reps x 3 sets, rest 45sec A2. Hollow Rocks (or Hold) x 30 seconds x 3 sets, rest 45sec A3. Farmer’s Walk (Heavy); 100 Meters x 3 sets, rest 45sec A4. FLR on Rings;…