Warmup:  ROM, 15 diamond pushups, 20 squats, 30 situps, 5 min Max rep Double Unders WOD:  30 min AMRAP 500m Row 15 burpees 10 dips Cooldown: 50 Hollow Rocks, 50 Arch Rocks, Roll and stretch

Warmup:  ROM drills, 20 shoulder circles, 20 jumping squats WOD: 5 Rounds for time: 20 Slam Balls 10 Pullups 400m Run Cooldown: 100 4-ct flutter kicks

Warmup:  ROM, 20 push ups, 20 dips, 20 squats Strength:  Bench Press WU: 5/5/3 @ 40/50/60% 1Rm Work: 5/5/5+ @ 65/75/85% 1RM WOD:  3 Rounds for time 100m OH fast-walk with plate 15 Deficit Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs Cooldown: Roll out and stretch  

Warmup:   ROM, max strict pull ups (or 20 ring rows), 20 push ups, 20 sit ups, 5ttb, 15 ball slams Strength: Back Squats Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM Wod: 3 rounds for time 100 m sprint 20 burpees 100 m sprint 30 jumping lunges 100 m sprint 40 KB swings more »

Warmup: ROM, 15 ring rows, 20 push up, 25 sit ups, 30 squats WOD: 21 pullups unbroken 800 meter run 15 pullups unbroken 800 meter run 9 pullups unbroken 800 meter run * every time you break up a set of pullups run 100 meters Cool down: Stay for yoga. 🙂

Warmup:  ROM, 400m run, 15 ring rows, 20 pushups, 25 situps, 30 squats WOD:  “F’ing Forties” + 1 41 Box Jumps 41 GHD Situps 41 KB Swings 41 Walking Lunges 41 T2B 41 Back Extensions 41 Wall Balls 41 Burpees 41 Squats 41 Shuttle Sprints Cooldown: Roll and stretch

Warmup: ROM, 400m run, 15 ring rows, 20 pushups, 25 sit-ups WOD: For time: 1500m Row 150 Wall Balls (20/14#) Cool down: 25 GHD sit-ups x 2. Roll and stretch

Warmup:  ROM drills, Burgener Warmup, Junkyard dog Strength:  Find new 1 RM in Snatch Find new 1 RM in Clean & Jerk WOD:  10 min AMRAP 7 Thrusters (95/65#) 10 Over the bar burpees Cooldown: 50 Arm Haulers, 50 4-ct flutter kicks.  Roll and stretch  

Happy Labor Day!  We will only have class at 10am today, so come get your sweat on! Warmup:  Rom, 400m run, 15 squats, run through all the movements and do 3 – 5 reps each. WOD: “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds more »

Warmup:  ROM drills, WOD:  For Time: 800m Run 5 Hang Power Snatch (95/65#) 10 Push Press (95/65#) 15 Front Squats (95/65#) 400m Run 5 Hang Power Snatch (95/65#) 10 Push Press (95/65#) 15 Front Squats (95/65#) 800m Run Cooldown:  Stay for yoga 🙂