Warmup: ROM, dynamic stretches, 800m run WOD: 3 rounds 10 Turkish get ups (ea side) 20 One-armed KS swings (ea arm) 30 Med ball cleans Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, 25 hollow rocks, 25 arch rocks, 30 sec Jumping jacks, high knees, butt kicks WOD: 4 Rounds Barbell Complex – 10 reps each, with bar (45/35#) Deadlift; Bent Over Row; Upright Row; Strict Press 30 sec Battling Rope 30 Wall Balls 400m Run Cooldown:  Roll out and stretch

Warmup:  ROM, dynamic stretches, junkyard dog, 10 clean pulls, 10 hang power cleans, 10 front squats, 5 split jerks Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% WOD:  3 Rounds of Circuits AMRAP in 2 min at each circuit, with 1 min rest between each circuit Circuit 1: 10 Goblet Squats more »

Warmup:  ROM drills, dynamic stretches, 10 scap pull-ups , 20 Hand release pushups, 20 situps, 15 Press with PVC WOD:  Open 17.3 Scaled: Prior to 8:00, complete: 3 rounds of: 6 jumping chin-over-bar pull-ups 6 squat snatches, 45/35 lb. Then, 3 rounds of: 7 jumping chin-over-bar pull-ups 5 squat snatches, 75/55 lb. *Prior to 12:00, more »

Warmup: ROM drills, dynamic stretches, 400m run, 25 squats, 25 sit-ups WOD: 5 rounds 50m sprint 25 4ct flutter kicks 15 Front squats (135/85#) 25 V-ups 15 Lunges (each leg) Cooldown: roll out and stretch

***Reminder, the gym is CLOSED until March 12 for Spring Break!  Do this WOD at home or gather with your classmates and knock it out together! Warmup:  ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: 5 Rounds for time 50 walking lunges 15 push-ups Cooldown: get outside and go more »

***Reminder, the gym is CLOSED until March 12 for Spring Break!  Do this WOD at home or gather with your classmates and knock it out together! Warmup: ROM, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 KB swings 1 min Max Double Unders Cool more »

***Reminder, the gym is CLOSED until March 12 for Spring Break!  Do this WOD at home or gather with your classmates and knock it out together! Warmup: ROM, dynamic stretches, 200m run, 5 Pullups, 10 pushups, 15 sit ups, 20 squats WOD: For time 800m run 25 Pullups 800m run 50 Pushups 800m run 75 more »

***Reminder, the gym is CLOSED until March 12 for Spring Break!  Do this WOD at home or gather with your classmates and knock it out together! Warmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats WOD: 5 Rounds 5 Knees to Elbows 10 KB Swings 15 Burpees 10 Wall Balls 5 Elevated box more »

Warmup:  ROM, dynamic stretches, 15 ball slams, 15 leg levers, 15 alternating jumping lunges WOD:  Open 17.2 Scaled: Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 hanging knee-raises 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 chin-over-bar pull-ups 8 more »