WOD AMRAP 16: 30 Bar-Facing Burpees 30 Hang Squat Cleans 65/95 M55/85 30 Box Jump Overs 20/24 30 Overhead Squats 65/95 M55/85 30 Toes to Bar/Toes to Barbell 30 Thrusters 65/95 M55/85   GENERAL WARM-UP [...]

WOD For Time: 1,000/800 Meter Row 50 Hand Release Push-ups 30 Deadlifts 155/225 M110/165 50 Hand Release Push-ups 1,000/800 Meter Row   GENERAL WARM-UP Row or Run Warmup 2 Minutes Easy 30 Seconds Each Active [...]

AMRAP 5: 12/9 Calorie Assault Bike 12 Chest to Bar Pull-ups 9 Front Squats 95/135 M75/105 Rest 5 Minutes AMRAP 5: 9/6 Calorie Assault Bike 9 Chest to Bar Pull-ups 6 Front Squats 105/155 M80/115 [...]

Push Jerk Build to Heavy Triple WOD 8 Rounds For Time: 8 Push Jerks 95/135 M75/105 8 Lateral Barbell Burpees   GENERAL WARM-UP 1 Minute Each Active Spidermans PVC Pass Throughs Inchworm to Push-ups PVC [...]

We have a full class schedule on this Presidents Day, cant wait to see you in class! Back Squats On the 2:30 x 5 Sets: Set 1: 10 Back Squats Set 2: 8 Back Squats [...]

WOD 4 Rounds [28 Minutes Total]: [In a 4-Minute Window] 8 Rounds: 20 Seconds Barbell Movement 35/45 10 Seconds Rest [In a 3-Minute Window] Pick 1: 400 Meter Run 500 Meter Row 1,000 Meter Bike [...]