WODs

Warm-up & Mobility: Hip openers and shoulder prep 10min Strength: Snatch 3×1 across @ 90-95% Conditioning: AMRAP 12 min 5 Muscle up (Coach scale) 10 TTB 15 Burpee 6″ target  

Warm-up & Mobility: Hip openers and front rack prep 10min Strength: Front Squat 2-2-2-2 across  @ 75-85% Conditioning: AMRAP 15 min 21 Wall Ball (20/14#) 15 KBS (1.5/1 Pood) 9 DL (185/125#) [...]

Warm-up & Mobility: Should prep for Bench Press 10min Strength: What Cha’Bench  5×5 Conditioning: EMOM 12 min 5 Thrusters (athletes choice) 10 Russian Style swings (heavy but able [...]

Warm-up & Mobility: 15 Minutes Strength: establish a 1RM Deadlift Conditioning: AMRAP 7 minutes of – 30 Cal Row 25 TTB 20 WB 15 Power Clean (135/95lb) 10 Muscle ups Click here to sign [...]

Warm-up & Mobility: 15 Minutes …then, For time, 21-18-15-12-9-6-3 reps of: Pull-up Push-up Abmat Sit-up **Run 200 after each round Click here to sign up for today’s class.  

Warm-up & Mobility: 15 Minutes Strength: Clean – 8×1 – Climbing in weight Conditioning: For time: 15 Wall balls (20/14lb) 15 Power Cleans (95/65lb) 15 Wall Balls 15 Power [...]

Due to the freezing temperatures and possible icy conditions we will remain closed until 12:30 today. Warm-up & Mobility: 15 Minutes Strength: Snatch – 8×1 Climbing in weight [...]

Warm-up & Mobility: 15 Minutes Strength: Establish a 1RM Squat Conditioning: AMRAP 10 min of – 21 KB Swing (24/16k) 15 Box Jump (24/20″) 9 Burpee to 6″ Target Click here to [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk – 8×1 climbing in weight Conditioning: AMRAP  – 10 minutes of – 10 S2OH (95/65lb) 10 Burpees 10 KBs (53/35 lb) *-do not [...]

Warm-up & Mobility: 15 Minutes Strength: Clean complex – 7×1 Clean Pull + 1 Clean. Work the transition from the knee to the power position. Do not drop the bar during the complex. [...]