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WOD – November 30, 2019 at 02:16AM

#WOD 11/30/19 “Build” In teams of two, alternate movements to complete 10 Rounds total of: 7 Deadlifts (225/155 lbs) 14 C2B Pull-Ups 400 Meter Run “Burn” #WOD 11/30/19 In teams of two, alternate movements to complete 10 Rounds total of: 20 Russian KBS (24/16 kg) 20 Jumping Pull-ups 400 Meter Run

WOD – November 29, 2019 at 03:27AM

#WOD 11/29/19 “Build” In teams of two, with only one partner working at any time, complete three sets for max reps of: 3 Minutes of Shoulder to Overhead (95/65 lbs) Rest 2 Minutes 3 Minutes of Front Squats (95/65 lbs) Rest 2 Minutes 3 Minutes of Burpees over Barbell Rest 2 Minutes “Burn” In teams […]

WOD – November 27, 2019 at 10:07PM

“Thanksgiving Day #WOD” *9am class only 5 Rounds of: 5 Pull-ups 10 Pushups 15 Air Squats Then, 4 Rounds of: 7 Handstand Pushups 14 American KBS (24/16 kg) Then, 3 Rounds of: 15 Box Jumps (24/20”) 15 Knees to Elbow Then, 2 Rounds of: 20 Wall Balls (20/14 lbs) 30 Mountain Climbers Then, 1 Round […]

WOD – November 26, 2019 at 10:44PM

#WOD 11/27/19 A) 4 Sets Turkish Get Up x 2/2 KB Windmill x 4/4 B) “Jackie” 1000 meter Row 50 Thrusters (45/35 lbs) 30 Pull-ups Immediately followed by, “Annie” 50-40-30-20-10 Double Unders Abmat Sit-ups

WOD – November 26, 2019 at 12:14AM

#WOD 11/26/19 A) “Build” Every 2 minutes, for 12 minutes: Romanian Deadlift x 5 Barbell Bent over Row x 5 “Burn” 5 Sets: GHD Hamstring Raise x 5 DB Man Makers x 10 Cross Body Mountain Climbers x 20 B) 5 Rounds for time: 24 Russian KBS (24/16 kg) 12 Reverse Lunges with KB Goblet […]

WOD – November 24, 2019 at 09:13PM

#WOD 11/25/19 A) “Build” 5 Rounds 7 Unbroken Sets of Bear Complex “Burn” 5 Rounds Bulgarian Split Squat x 4/4 Banded Crab Walk x 40 feet Bench Hop Overs x 40 seconds B) “Build” 400 meter Run Buy in 21-15-9 Reps of Push Press (135/85 lbs) Burpees over Barbell 400 meter Run Cash Out “Burn” […]

WOD – November 22, 2019 at 12:55AM

#WOD 11/22/19 A) “Build” 6 Sets: Overhead Squat x 3 “Burn” For time: 2400 meter Run (circle around the block + pacific and back) B) In teams of 3 or 4, partners work simultaneously at different stations to complete AMRAP22 Station 1: Calorie Bike x 10/8 Station 2: KB Snatch x 18 (24/16 kg) Station […]

WOD – November 21, 2019 at 12:10AM

#WOD 11/21/19 A) “Build” 7 Sets: Hang Power Clean x 5,5,3,3,3,1,1 (95%+) *rest 1-2 minutes between sets “Burn” EMOM15 Min 1. Side Plank (left) x 45 seconds Min 2. Side Plank (right) x 45 seconds Min 3. Mountain Climbers x 45 seconds B) “Build” For time: 75 Double Unders 9 Muscle Ups 21 Clean & […]

WOD – November 19, 2019 at 11:20PM

#WOD 11/20/19 A) 5 Sets Turkish Get Up x 2/2 Single Leg Deadlift x 4/4 Rower Glute Bridge x 8 B) For time: 800 meter Run 60 Russian KBS (24/16 kg) 40 Jumping Air Squats 20 Ring Dips 40 Jumping Lunges 60 American KBS 800 meter Run

WOD – November 19, 2019 at 12:10AM

#WOD 11/19/19 A) “Build” 6 Sets Bench Press x 3 KB Bent over Row x 4/4 “Burn” EMOM15 Min 1. Elbow to Tall Plank x 40 seconds Min 2. Hollow Rock x 40 seconds Min 3. KB Bent over Row x 4/4 B) 21-18-15-12-9-6-3 Reps for time of: Calorie Row Toes to Bar