WODs

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 20 min – Fitness & Performance: Squat – 3-4 sets of 6 reps climbing in weight Part 2 – Conditioning: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Fitness & Performance: Power Clean-10 min to work skill and climb to WOD weight Part 2 – Conditioning: “Mr. [...]

Warm-up & Mobility: 15 Minutes Part 1- Skill/Strength: 15 minutes Fitness: Skill – Snatch, for form not weight OR Front Squat – work in sets of 3 with increasing weight [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Fitness: Skill – One armed KB Swing, KB C&J Performance: Skill review – KB C&J Part 2 – Conditioning: [...]

We are testing out a new idea during next week’s workouts and we want your feedback on it. Starting this week we will post two versions of the workout, a Fitness version and a Performance [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift: 4@70%, 4@75%, 4@80%, 4@75%, 4@70% Conditioning: “Scorpions” EMOM for 18 minutes of – Min 1: 5 C2B Pull-ups Min 2: 10 Burpees Min 3: [...]

Warm-up & Mobility: 15 Minutes Strength: Clean & Jerk – 1 Power Clean + 1 Clean & Jerk – 7 sets climbing Conditioning: “Ratt” 5 Rounds for time of – 12 Toes-to-bar 4 [...]

Warm-up & Mobility: 15 Minutes Strength: Double-Unders Conditioning: “Karen Interrupted” For time – 150 Wall Balls (20/14lb)* *EMOM 15 DUs Click here to sign up for today’s class. [...]

Warm-up & Mobility: 15 Minutes Strength: 1 Power Snatch + 1 Snatch – 7 sets climbing Conditioning: “Cinderella” 21-15-9 reps for time of – Overhead Squat (95/65lb) Pull-up Click [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat – Pause Front Squats – concentrate on being tight and driving the knees (not toes) out. 20 minutes to workup to a heavy set of [...]