Thrust Up

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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 0=""]Skill/Strength: Strength Deadlift 3 x 5 @ 70% WOD: Conditioning 15-12-9 Dumbbell Thrusters (50/35#) Muscle Ups (Ring or Bar) Finish: Midline 50 Sit Ups for Time [/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="3075" 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]

Double Wall

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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 0=""]Skill/Strength: Skill Handstands (Holds, Push Ups, Walks) WOD: Conditioning 3 RFT: 5 Wall Walks 50 Double Unders 5 Push Jerks (155/110#) Finish: Intensity 400m Run for Time[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="3070" 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]

Lucky 7

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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 0=""]Skill/Strength: Strength Shoulder Press 5 reps @ 75% 3 reps @ 85% 1 or more @ 95% Add 5# to 1RM WOD: Conditioning 7 min AMRAP 7 Dumbbell Cleans (35/20#) 7 Dumbbell Push Press 7 Dumbbell Weighted Step Ups Finish: Grip Strength Bar Wars[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image…

Tenor

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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 0=""]Skill/Strength: Skill Double Unders WOD: Conditioning 10 Rounds for Distance: Row for 30 seconds Rest for 30 seconds 2 mins Rest 10 min AMRAP 800m Run 10 Goblet Squats (24/16kg) 10 Kettlebell Swings Finish: Midline 25 Spider-Man Plank Push Ups[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="3056" img_size="large" add_caption="yes" alignment="center"…

Hi-Rise

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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 Deadlift 5 reps @ 75% 3 reps @ 85% 1 or more @ 95% Add 10# to 1RM WOD: Conditioning 10 Press (115/80#) 15 Overhead Squats 20 Push Press 25 Front Squats 30 Push Jerks 35 Back Squats Finish: Midline 2 x 1…

Ball and Chain

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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 0=""]Skill/Strength: Strength Shoulder Press 5 reps @ 75% 3 reps @ 85% 1 or more @ 95% Add 5# to 1RM WOD: Conditioning 50-40-30-20-10 Wall Balls (20/14#) 10-20-30-40-50 Double Unders Finish: Midline 50 Kettlebell Twists[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="3044" 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;}"]…

Head n’ Toes

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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 0=""]Skill/Strength: Strength Bench Press 5 reps @ 75% 3 reps @ 85% 1 or more reps @ 95% Add 5 pounds to 1RM WOD: Conditioning 10-9-8-7-6-5-4-3-2-1 Overhead Squat (135/95#) 1-2-3-4-5-6-7-8-9-10 Toes to Bar -then 800m Run- Finish: Midline 50 (4ct.) Flutter Kicks[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="3034" img_size="large"…

McCoy 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 0=""]WOD: Conditioning 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.…

Olympic Total

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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 0=""]Skill/Strength: Skill WOD Prep: Bracing Lift Off Rebend Full Extension Catching the Bar Recovery WOD: Olympic Lifting Snatch 1-1-1 Clean & Jerk 1-1-1 Finish: Recovery Mobility[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="3022" 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]

Up Down & Around

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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 0=""]Skill/Strength: Strength Back Squat 5 reps @ 75% 3 reps @ 85% 1 or more reps @ 95% Add 10 pounds to 1RM WOD: Conditioning 21-15-9 Burpees Ring Dips Kettlebell Swings (24/16kg) 400m Run Finish: Midline 50 Sit Ups for Time [/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="3017" img_size="large"…