January 28th, 2020
WOD AMRAP 15: Buy-In: 100/80 Calorie Assault Bike or Run 1 Mile or Row 2000/1500m Directly Into... Max Rounds: 8 Burpee Box Jumps (24/20)...
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January 4th, 2020
2 Rounds: 400 Meter Run 30 Single Dumbbell Box Step-Ups (24/20) 400 Meter Run 30 Single Dumbbell Hang Clean & Jerks 400 Meter Run 30...
December 21st, 2019
WOD For Time: Run 800m 50 Power Snatches, 75/55 Run 800m 5 Rope Climbs Run 800m 50 Lateral Bar Burpees
December 14th, 2019
WOD AMRAP 5: 600m Run 1 Round of "Cindy" Max Clean and Jerks (135/95) Rest 5 Minutes AMRAP 5: 400m Run 2 Rounds of "Cindy" Max Clean and...
November 19th, 2019
WOD 3 Rounds for time: 40/30 Calorie Bike 800 Meter Row 400 Meter Run 20 Burpees
October 26th, 2019
WOD Teams of 2 AMRAP 25: 12 Front Squats (95/65) Adv 115/80 9 Lateral Barbell Burpees 6 Pull-ups Adv C2B Continuous 400 Meter Weighted Run
October 19th, 2019
WOD 5 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 15 Push-ups
October 9th, 2019
Strength 1RM Split Jerk WOD 3 Rounds: 50 Air Squats 400 Meter Run 30/24 Calorie Row or Bike 200 Meter Med Ball Run, 20/14
October 4th, 2019
WOD 0:00 - 10:00 1 Mile Run Max Clean and Jerks (135/95) *10:00 - 13:00* Rest 13:00 - 20:00 800 Meter Run Max Power Snatches (115/80)...
October 2nd, 2019
Strength 1RM Strict Press WOD 5 Rounds for time: 200 Meter Run 12/9 Calorie Bike or Row 9 Strict Presses (95/65) Advance: 15/12 Cal 12...
September 28th, 2019
WOD "Team Kelly" In Teams of 2, AMRAP 30 min: 400 Meter Run 30 Box Jumps, 24/20 30 Wall Balls, 20/14
September 24th, 2019
Strength 5 Sets of 8 (each arm) Single Arm Standing DB Strict Press WOD 3 Rounds For Time: 400 Meter Run 21 Plate Burpees
September 21st, 2019
WOD Teams of 3 For Time (30 Minute Cap): 60 Clean and Jerks (135/95) 400 Meter Team Run 10 Rope Climbs 400 Meter Team Run 100 Lateral...
September 19th, 2019
Strength Weighted Strict Pull-Up *Build to a 1RM WOD 4 Rounds: 15 Strict Pull-ups 200 Meter Run 30 AbMat Sit-ups 200 Meter Medball Run,...
September 16th, 2019
Strength/Skill In a 1:30 Window: 9 Power Cleans (115/85) 9 Front Squats (115/85) 9 Push Jerks (115/85) Time Remaining: Max C2B Pull-ups...
September 14th, 2019
WOD Class Divides Into 2 Teams: AMRAP 25: 50 Meter Sled Push 100 Meter Plate Run 200 Meter Run
September 10th, 2019
Gymnastics Skill AMRAP 6: 1 Strict Handstand Push-up (Kipping) 1 Strict Pull-up (Kipping) 2 Strict Handstand Push-up 2 Strict Pull-ups 3...
September 6th, 2019
Strength Power Snatch 2 Reps On the Minute x 8 Minutes Set 1: 70% Set 2: 73% Set 3: 76% Set 4: 79% Set 5: 82% Sets 6-8: 85% WOD For Time:...
September 5th, 2019
Skill Practice Rope Climb Technique Handstand Pushups Technique Kipping Pullup Technique WOD AMRAP 15: 200 Meter Run 15 Slam Balls...
September 4th, 2019
Strength Power Clean 2 Reps On the Minute x 8 Minutes *Set 1: 70% *Set 2: 73% *Set 3: 76% *Set 4: 79% *Set 5: 82% *Sets 6-8: 85% WOD For...
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