WOD

Warmup: Jump Rope Practice and Warm Up! -10 Singles -10 Right Foot -10 Left Foot -10 Back and Forth Hop (Side Side) -10 Back and Forth Hop (Front Back) -10 Split Jump (Side Side) -10 Split Jump (Forward/Back) -10 Double Unders -Now try whole thing unbroken! Review Power Clean WOD: 8 Rounds for Fastest and [...]

Warmup: 4 Min Hip and Ankle Mobility (Get achilles stretch) 3 Rounds of: 5 Air Squats (Hold 3 seconds at bottom) 5 Knees to Elbows 5 Broad Jumps 5 Light KB Swings   WOD: Back Squat 2-3 Reps @ 20X0 x 4, Rest 2 Min Between 8 Minute AMRAP: 8 Box Jumps (20/24) 8 KB [...]

Warmup: Coach’s Choice   WOD: 1 Min AMRAP: Plate Ground to Overhead Rest 1 Min 2 Min AMRAP: KB/DB Turkish Get Ups (Right Arn) Rest 1 Min 2 Min AMRAP: KB/DB Turkish Get Ups (Left Arm) Rest 1 Min 3 Min AMRAP: Light Sandbag Walk Rest 1 Min 2 Min AMRAP Burpees Rest 1 Min [...]

Warmup: 2 Rounds @ 50% (Round 1) and 75% (Round 2): Run 200m 3 Inch Worms 5 Pull Ups 7 Double Unders 9 Push Ups 11 Squats 15 Minutes Goal Work   WOD: For Time: 50-40-30-20-10 Wall Ball Shots (14/20) Double Unders Post time to comments

Warmup: 4 Min Shoulder Mobility 2 Sets of: 2 Rope Get Ups 4 Second Handstand Hold 6 Toes to Bar 8 Hip Extensions 10 Min Additional Warmup and Goal Work   WOD: 20 Min AMRAP: 2 Rope Climbs 4 HSPU 6 V-Ups 100m Sandbag Run (2/1 inserts)   Post total rounds + reps to comments

Warmup: Run 800m Quad Roll Out w/ Barbell or Rollers- 2 Min 10 Bandy Pull Aparts 10 Bandy Side Steps 10 Bandy Good Mornings 20 Monkey Claps 20 Double Unders Review WOD Movements and Practice   WOD: EMOM for 20 minutes: Odd: 5 KB Swings (70/53) + 5 Toes to Barbell Even: 3 Deadlift (315/225) [...]

Warmup (15 Min): Couch Stretch-60 Seconds per leg 3 Rounds done in any order of: 7 Second Glute Bridge 7 Jumping Air Squats 7 Strict Pull Ups 7 PVC or Empty Bar Thrusters (Review first)   WOD: 75 Thrusters (115/85) Run 400m whenever you break   Post time and how many times you ran to [...]

Warmup: (12 Min) Row 2 Min @ 50-75% 4 Min Front Rack Mobility 2 Sets of: 4 Burpee Broad Jumps (Focus on Hips Fully Open) 6 Empty Bar RDL 10 Second Static Ring Hold Review Hang Power Clean as a Group (10 Min) – Dip Shrug w/ PVC – Hang clean high pull w/ PVC [...]

Surprise WOD!! Show up ready for some fun and to let the cards to guide your workout!! Are you feeling lucky??      

Warmup: Run or Row 400m Lat Smash w/ Roller and Lacrosse Ball-90 Seconds Per Arm KB Squat Hold-90 Seconds 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC Wide Grip Press Review OHS   WOD: 1 RM OHS Then: 3 Rounds of: Run 400m 30 Abmat Situps Post weight and time to comments