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WOD – December 31, 2019 at 02:07AM

#WOD 12/31/19 In teams of three, partners alternate rounds to complete AMRAP18: 3 Power Cleans (135/95 lbs) 6 Burpee Box Jump-Overs (24″/20″) – Rest EXACTLY five minutes, and then: – In teams of three, partners alternate rounds to complete AMRAP18: 8 Front Squats (135/95 lbs) 16 American KBS (24/16 kg)

WOD – December 27, 2019 at 11:16PM

#WOD 12/28/19 (limited schedule) In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/20 kg) 400 Meter Run* 100 Barbell Thrusters (45/35 lbs) 400 Meter Run 100 Pull-Ups 400 Meter Run 100 Barbell Thrusters 400 Meter Run 100 Kettlebell Swings

WOD – December 27, 2019 at 12:33AM

#WOD 12/27/19 (limited schedule) A) “Build” 5 Sets Romanian Deadlift x 5 Barbell Bent over Row x 5 Strict Press x 5 “Burn” 5 Sets YTW Raises x 5 Single Leg KB Deadlift x 4/4 Side Plank Crunch x 10/10 B) EMOM20 ME Burpee onto Plate x 1 minute ME Box Jumps x 1 minute […]

WOD – December 26, 2019 at 01:22AM

#WOD 11/26/19 A) “Build” 5 Sets Back Squat x 5 “Burn” 5 Sets Bulgarian Split Squat x 5/5 Hollow Rock x 40 sec Max Calorie Bike x 30 sec B) “Build” For time: 400 meter Run 15 Clean & Jerks (135/85 lbs) 3 Rope Climbs 400 meter Run 10 Clean & Jerks 2 Rope Climbs […]

WOD – December 23, 2019 at 10:36PM

#WOD 12/24/19 (10am Class Only) “12 Days of Christmas” 1 – 100 Meter Run 2 – Power Cleans (135/95 lbs) 3 – Ring Dips 4 – KB Snatch (24/16 kg) 5 – Burpees 6 – Toes to Bar 7 – Push-ups 8 – Box Jumps (24/20”) 9 – Russian KBS (24/16 kg) 10 – Pull-ups […]

WOD – December 22, 2019 at 09:40PM

#WOD 12/23/19 A) “Build” 6 Sets Narrow Grip Bench Press x 4 KB Windmill x 4/4 “Burn” 5 Sets Straight Arm/Forearm Plank x 16 Shoot Throughs x 8 KB Windmill x 4/4 B) For time: 50/40 Cal Row 50 Wall Balls (20/14 lbs) 50/40 Cal Row 50 Pushups 50/40 Cal Row 50 KB Box Step […]

WOD – December 20, 2019 at 07:53AM

#WOD 12/20/19 A) “Build” EMOM15 3 Deadlifts 2 Hang Power Cleans 1 Push Press “Burn” Annie: 50-40-30-20-10 Reps for time of: Double Unders ABMAT sit-ups B) “Build” AMRAP18 Clean & Jerk x 5 (155/95 lbs) Burpee over Barbell x 10 Box Jump x 15 “Burn” AMRAP18 Slam Ball x 10 (30/20 lbs) Burpee x 5 […]

WOD – December 19, 2019 at 01:27AM

#WOD 12/19/19 A) 5 Sets Front Rack Lunges x 3/3 Hanging L Sit x 30 seconds B) In teams of 2, alternate full rounds to complete AMRAP20 Calorie Bike x 10/8 Single Arm Overhead KB Walking Lunges (left) x 20 feet KB Snatch x 10 Single Arm Overhead KB Walking Lunges (right) x 20 feet […]

WOD – December 16, 2019 at 10:44PM

#WOD 12/17/19 A) “Build” 5 Sets Romanian Deadlift from Deficit x 5 Elevated Single Leg Glute Bridge x 5/5 “Burn” 5 Sets Supine Hamstring Curls w/ Med Ball x 10 Med Ball Russian Twist x 20 Banded Crab Walk x 40 feet (20 feet each way) B) In teams of 2, partners alternate full rounds […]