Fit Tuesday

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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 500m Row for Time WOD: Conitioning 5 min AMRAP 10 Wall Balls (20/14#) 10 Hand Release Push Ups -3 min Rest- 5 min AMRAP 10 Sit Ups 10 Kettlebell Swings (24/16kg) Finish: Intensity 500m Row for Time[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2678" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text…

13.4

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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 20 Unbroken reps @ 50% of 1RM WOD: Conitioning Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Clean & Jerks 3 Toes-to-bar 6 Clean & Jerks 6 Toes-to-bar 9 Clean & Jerks 9 Toes-to-bar 12…

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. 23 Calorie…

Hang Clean

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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 Kipping WOD: Oly Hang Squat Clean 2-2-2-2-2-2-2 Finish: Midline Tabata Spider-Man Planks[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2660" 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 2 Partner A runs 400m, Partner B completes AMRAP of: Wall Ball shots (20/14#) SDHPs (75/55#) Pull Ups Walking Lunges Burpees ** Partners move to next station after each partner completes the station. ** Total time will be reduced by 1…

Chiper Retest

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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: Strength Conditioning 10 min AMRAP 15 Snatches (95/65#) 20 Deadifts 25 Box Jump Overs 20 Hand Release Push Ups 15 Thrusters Finish: Fix-it-Friday¬† Today is your day to ¬†work on a skill or a lift.[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2650" 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;}"]…

Thunder

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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 5 reps @ 75% 3 reps @ 85% AMRAP @ 95% Add 10 lbs to 1RM before calculating percentages WOD: Conditioning 12 min AMRAP 10 Dumbbell Thrustrs 30 Double Unders Finish: Midline Stability Tabata Lunges[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2645" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text…

Grace

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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 Shoulder Press 5 reps @ 75% 3 reps @ 85% AMRAP @ 95% Add 5 lbs to 1RM before calculating percentages WOD: Strength Conditioning 30 Clean & Jerks (135/95#) Finish: Midline 50 (4ct.) Flutter Kicks[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2641" 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…

Partner Chipper

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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 @ 75% 3 reps @ 85% AMRAP @ 95% Add 5 lbs to 1RM before calculating percentages WOD: Conditioning Max Reps of: 4 minutes of HR Push Ups and KB Sumo Deadlift High Pulls (24/16kg), switch as desired for 4…

Forty-Five

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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 Overhead Squat 4 x 5 WOD: Conditioning 21-15-9 Deadlift (245/172#) Handstand Push Ups Box Jumps (24/20") Finish: Midline 45 Sit Ups for Time[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2633" 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]