Team WOD

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Team WOD: Conditioning In teams of 2: Partner A Runs 400m/Partner B perform the movements Max Pull Ups Max Push Ups Max Sit Ups Max Air Squats Max HSPUs Each partner will perform the movement before moving to the next.[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1409" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded"…

Downtown

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Athlete's Choice Fix it Friday 10 - 15 mins to Work on a Weakness WOD: Conditioning For time: 50 Deadlifts (115/80#) 50 Walking Lunges 40 STOH (115/80#) 40 Toes-to-Bars 30 Power Cleans (115/80#) 30 Burpee Box Jumps (24/20") 20 Thrusters (115/80#) 20 Triple Unders Finish:…

Ring Rows

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Back Squat 3 x 5 @ 70% of 1RM WOD: Conditioning 10 rounds of: 1 minute of Rowing (meters) Rest 15 seconds 30 seconds of Ring Dips Rest 15 seconds Finish: Midline 3 Rounds: 30 seconds Hollow Rock Hold 30 seconds Superman Hold 30…

Lift Off

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill GHD -Set Up -Body Positioning -Exercises WOD: Weightlifting Front Squats 5 x 3 Push Press 5 x 5 Finish: Midline Tabata Mt. Climbers[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1395" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Roundabout

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Bench Press 3 x 5 @ 70% of 1RM WOD: Conditioning 5 RFT 25ft. Overhead Walking Lunges 15 Knees 2 Elbows Finish: Midline 400m Run for Time[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1391" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Head & Shoulders

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Deadlift 3 x 5 @ 70% of 1RM (Add 5lbs if 70% completed) WOD: Conditioning 3 RFT 50 Calorie Row 15 Handstand Push Ups 50 Double Unders Finish: Midline 60 Sit Ups for Time[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="909" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"]…

Open Gym

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Athlete's Choice Work on a Weakness WOD: Conditioning WOD of your choice[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1367" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Team WOD

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]WOD: Conditioning In teams of 4, complete 4 rounds "relay style" 1 rope climb 10 DB Squat Clean Thrusters 35/25 20 Box Jumps 24/20 30 Abmat sit ups 40 Double Unders ** In relay style, the next team member cannot start until the team member immediately…

Thrusters to Go

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Olympic 10 mins to find 1RM Clean WOD: Conditioning 4 RFT 400m Run 15 Thrusters (95/65#) Finish: Midline 2 x ME L-Sits[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1255" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Mobility Workshop

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Mobility Mobility is a broad concept that comprises joint range of motion (ROM), muscular tension, soft tissue and joint capsule restrictions, adhesions, tendon resilience, neuromuscular coordination, proprioception, the biomechanics of positioning, and knowledge of the proper form for a movement. It includes stabilization, too, created by…