WODs

Warm-up & Mobility: 15 Minutes Skill: Snatch/OHS work, work up to WOD weight Conditioning: 4 rounds for time – 400m run 21 KBS (32/24k) 12 OHS (95/65lb) Click here to sign up for [...]

Warm-up & Mobility: 15 Minutes Strength: Strength: Squat – 1 RM (Beginners, or those that just did a Powerlifting meet! should hit a heavy 3 or 5 set) Conditioning: (optional for those going [...]

“SWIMBUDDY” In a 2 man Swimbuddy team, perform AMRAP in 20:05 of: 6 Burpees 2 Clean & Jerk (165 / 105) 8 Deadlift (165 / 105) In alternating sequence, 1 athlete will perform flutter kicks [...]

Warm-up & Mobility: 25 Minutes (extended mobility time!) Conditioning: “Roadrunner” from CFNE, In Teams of 2: AMRAP 20 minutes of – 15 Wall Ball (20/14lb) 15 Box Jumps [...]

Warm-up & Mobility: 15 Minutes Skill: Warm up and review the Clean and Jerk Conditioning: 5 rounds for time: 3 Clean and Jerk (135/95lb) 9 TTB 12 KB swings (32/24lb) Click here to sign up for [...]

Warm-up & Mobility: 15 Minutes Conditioning: “Spy vs. Spy” from CFNE – RX is ON 30 Burpees over the Bar 400m Run 15 Power Snatch (115, 80#) 800m Run 15 Power Snatch (115, 80#) [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat 3-3-3-3 Conditioning: Fun with Tabata – for total reps: Squats Sit-ups Push-ups Pull-ups Click here to sign up for today’s class.  

Warm-up & Mobility: 15 Minutes Strength: 25 min to work Pull-up – Muscle -up Progressions. Conditioning: AMRAP 3 min “Fran Prep” 9 Pull-up 9 Thruster (95/65lb) Rest 1 min between rounds. [...]