Workout of the Day

WOD Warm-Up Icon Dynamic Warm Up FRAN  21-15-9 Thruster 95/65 Pull Up Goal Time: Sub 4 min Time Cap: 7 min Rest 10 min Lifting Back Squat 1 x 1 Use the rest of class to establish heavy single.  

Partner WOD AMRAP 6 20 Hand Release Push-Up 30 Box Jump over 24/20 Rest 2 min AMRAP 6 20 Toe to Bar 30 Air Squat Rest 2 min AMRAP 6 20 Pull Up 30 Burpee to 6 Inch Target Rest 2 min AMRAP 6 50 Double under 50 Box Step Ups 24/20   Partners may… Read more »

WOD Warm Up 3 Rounds 10 PVC Pass Through 10 Banded Press 10 Goblet Squat 10 Cal Row/Bike Conditioning 3 Rounds: 40 Bike Cals 15 Overhead Squat 135/95 10 Handstand Push Up 5 Cluster 135/95 Goal: Sub 15  

WOD Lifting E3MOM for 12: 8 Front Squat Goal: Use 65% – 70% Conditioning 5 x 500 M Rest 2 minutes Goal keep all intervals within 10 secs  

WOD Warm Up 3 Rounds 10 Cal Row 50 Plyo Skier 10 Banded Good Morning 10 Kneeling Shoulder Tap Lifting Push Press 3 x 5 Goal: No failed reps in each set. Heaviest per set. Conditioning AMRAP 8 8 KBS 70/53 8 Burpee 8 Box Jump 24/20 Goal: 6 + rounds

WOD Warm Up Easy AMRAP 5-6 5 Single Arm KB Clean (each side) 5 Single Arm KB Press (each side) 5 Kettlebell Snatch (each side) 50 Single Under Conditioning For TimeL 3000/2100 m bike 15 Snatches 155/105 Row 1000 m 15 Clean and Jerk 185/135 3000/2100 m Bike Goal: 20 Min Time Cap: 25 Min

WOD Warm Up Bike/Row 3-5 min 3 Round 10 Single Leg Dumbbell deadlift each side 5 Low Ring Transition 5 Jumping Ring Dip 10 Band Pull Apart Conditioning 3 Rounds: 21 Thruster 95/65 15 Sumo Deadlift High Pull 95/65 9 Muscle Ups Goal: Sub 12 Minute Time Cap: 16 minute

Partner WOD For Time: 50 Bar Muscle-Ups 90 Deadlifts 205/145 140 AbMat Sit-up 320 Double Unders Goal: Sub 22 Time Cap: 25

WOD  Warm Up Hip Flexor Flow / 3 Way Hip 3 Rounds 7 Goblet Squat 7 Banded Russian KB Swing 7 Reverse Grip Press 45 Sec Bike/Row Conditioning 5 RFT 7 Back Squat 225/155 11 Double Kettlebell Clean and Jerks 53/35 Goal Sub 9 Min Compare to 11/1/17

WOD Warm Up 3 Rounds 10 PVC Pass Through 10 PVC Sots Press 10 Lunch with twist *Snatch Drill* Conditioning Snatch 5 x 1 *Heaviest per set* Snatch Balance 5 x 3 *Heaviest per set*