Tendency

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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 5 reps @ 65% 5 reps @ 75% AMRAP @ 85% Add 10 pounds to your 1RM before determining percentages. WOD: Conditioning 15 min AMRAP 10 Kettlebell Swings (32/24kg) 10 Box Jumps (24/20") 10 Ring Dips Finish: Midline 3 Rounds of: 30 sec…

3-Peat

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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 Pistols WOD: Strength Push Press 3-3-3-3-3-3-3 Finish: Midline 50 (4 ct.) Flutter Kicks[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2588" 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]

Sean

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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 5 reps @ 65% 5 reps @ 75% AMRAP @ 85% Add 5 pounds to 1RM before calculating percentages WOD: Conditioning 1o Rounds for Time of: 11 Chest to Bar Pull Ups 22 Front Squats (75/55#) Finish: Midline Tabata Sit Ups[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image…

Karen Meets Annie

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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 WOD Prep WOD: Conditioning 50 Wall Balls (20/14#) 50 Double Unders 50 Wall Sit Ups 40 Wall Balls 40 Double Unders 40 Wall Sit Ups 30 Wall Balls 30 Double Unders 30 Wall Sit Ups 20 Wall Balls 20 Double Unders 20 Wall Sit…

Mobility Mashup

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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 Mashup is an updated version of our Mobility class where we focus on preparing our body for a workout. We accomplish this by utilizing the movements of the WOD and mobilizing these specific areas in order to perform effectively during the WOD. Death By...…

Started from the Bottom

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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 Double Unders WOD: Conditioning 1o Rounds of: Bottom 2 Bottom Tabata Squats -Then- 3 ME Handstand Holds Bottom 2 Bottom = remaining in the bottom of the squat during the 10 second rest period. Finish: Midline Plank Wars[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2567" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded"…

Flex & Plex

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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 Rope Climbs WOD: Conditioning 1-1-1-1-1-1-1 Thruster Push Press Push Jerk Split Jerk A Thruster followed by a Push Press followed by a Push Jerk followed by a Split Jerk without dropping the bar is one rep. Finish: Midline Tabata Hollow Rocks[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2562" img_size="large"…

Blankenstein

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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 5 reps @ 65% 5 reps @ 75% AMRAP @ 85% Add 5 pounds to your 1RM before determining percentages. WOD: Conditioning 13 min AMRAP 1 Deadlift (185/135#) 2 Hand Release Push Ups 3 Knees 2 Elbows Add 1 rep each round…

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 Team of 3. For Time: 400m Run 100 Cal Row 100 Deadlifts 135/95 80 Cal Row 80 Back Squats 60 Cal Row 60 Ring Dips 40 Cal Row 40 Burpees 20 Cal Row 20 Clusters 400m Run Movements must be completed in order. One…

Hammer

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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 5 Rounds each for time, of: 5 Power Cleans (135/95#) 10 Front Squats 5 Jerks 20 Pull Ups 90 Seconds Rest[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2548" 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]