Hitting the Wall

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text 0=""]Skill/Strength: Strength Deadlift 5 reps @ 65% 5 reps @ 75% 5 reps @ 85% Add 10 pounds to your 1RM WOD: Conditioning 3 RFT: 500m Row/400m Run 50 Wall Balls Finish: Midline Weighted Plank Holds 2 x 45 seconds[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2928" img_size="large" add_caption="yes" alignment="center"…

Climb to the Top

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text 0=""]Skill/Strength: Skill Rope Climbs WOD: Conditioning 14 min AMRAP 2 Rope Climbs 7 Thrusters (115/80#) 2 Rope Climbs 7 Burpee Pull Ups Finish: Melodic Sing Happy Birthday[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2923" 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]

Balls 2 the Walls

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text 0=""]Skill/Strength: Skill Double Unders WOD: Conditioning 4 - 4 minute rounds 15 Wall Balls (20/14#) 30 Med Ball Cleans Row for max Calories 3 minutes Rest Finish: Recovery 5 minutes of Mobility[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2919" 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]

Pressure

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text 0=""]Skill/Strength: Strength Deadlift 5 reps @ 40% 5 reps @ 50% 5 reps @ 60% WOD: Strength Shoulder Press 3-3-3-3-3-3-3 Finish: Intensity Air Bike 2 x 45 seconds for max calories[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2913" 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]

Jump, Pull & Clean

By: 0

[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 @ 40% 5 Reps @ 50% 5 Reps @ 60% WOD: Strength Conditioning 15 min AMRAP 55 Double Unders 15 Chest-to-Bar Pull Ups 5 Hang Power Cleans(155/110#) Finish: Midline 50 (4ct.) Flutter Kicks[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2905" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text…

Thrust This…

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill Squat Therapy WOD: Strength Conditioning With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use (75/45#) From 5:00-10:00 use (95/65#) From 10:00-15:00 use (115/85#) Continue adding 20 lb. every 5 minutes for as long as you are able. Finish: Endurance 400m…

Mobility Mashup

By: 0

[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. 3 Rounds…

Pop-A-Squat

By: 0

[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% WOD: Strength Overhead Squat 1-1-1-1-1 Front Squat 1-1-1-1-1 Back Squat 1-1-1-1-1 Try to We increase the load on each of the fifteen sets. Finish: Midline Thunderstruck[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2895" img_size="large" add_caption="yes" alignment="center"…

Pull Over

By: 0

[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% WOD: Conditioning 20 min AMRAP 10 L-Sit Pull Ups 10 Handstand Push Ups 20 Box Jump Overs (24/20") Finish: Midline Tabata Bicycle Kicks[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2891" 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:…

Dumb & Dumber

By: 0

[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 @ 75% 3 reps @ 85% AMRAP @ 95% WOD: Conditioning 10 min AMRAP 12 Dumbbell Deadlifts (50/35#) 9 Dumbbell Hang Squat Cleans 6 Dumbbell Push Jerks Finish: Midline 50 Sit Ups for Time[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2886" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text…