WODs

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Fitness: Skill – One armed KB Swing, KB C&J Performance: Skill review – KB C&J Part 2 – Conditioning: [...]

We are testing out a new idea during next week’s workouts and we want your feedback on it. Starting this week we will post two versions of the workout, a Fitness version and a Performance [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift: 4@70%, 4@75%, 4@80%, 4@75%, 4@70% Conditioning: “Scorpions” EMOM for 18 minutes of – Min 1: 5 C2B Pull-ups Min 2: 10 Burpees Min 3: [...]

Warm-up & Mobility: 15 Minutes Strength: Clean & Jerk – 1 Power Clean + 1 Clean & Jerk – 7 sets climbing Conditioning: “Ratt” 5 Rounds for time of – 12 Toes-to-bar 4 [...]

Warm-up & Mobility: 15 Minutes Strength: Double-Unders Conditioning: “Karen Interrupted” For time – 150 Wall Balls (20/14lb)* *EMOM 15 DUs Click here to sign up for today’s class. [...]

Warm-up & Mobility: 15 Minutes Strength: 1 Power Snatch + 1 Snatch – 7 sets climbing Conditioning: “Cinderella” 21-15-9 reps for time of – Overhead Squat (95/65lb) Pull-up Click [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat – Pause Front Squats – concentrate on being tight and driving the knees (not toes) out. 20 minutes to workup to a heavy set of [...]

Warm-up & Mobility: 15 Minutes Strength: Bench Press or Strict Press – 15 minutes to hit a heavy triple (3) – warm up the DL Conditioning: “Scarface” AMRAP 11 Min of – 3 [...]

Warm-up & Mobility: 15 Minutes Strength: Volume Squats – 3 sets of 8 – work up to around 60-65% of your 1RM Conditioning: “Blade Runner” 6 RFT of – 2 Rope Climbs 5 Front [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 1×3@75% 1×3@80% 1×2@85% 1×1@90% 1×1@95% Conditioning: “Breakfast Club” 12 AMRAP of – 6 Power Snatch [...]