6th Annual 12 Days of Christmas WOD Make it a special occasion and wear your “Ugly Christmas Sweater” for the WOD.  If not, come in any festive holiday attire. 🎄12 Days […]

Skill/Strength ROMWOD (18-22 minutes of mobility work and stretching) WOD: Row for time: 500 meter row 2 minute rest 1000 m row 2 minute rest 1500 m row 2 minute […]

Skill/Strength: Every 2 minutes 7 Back-Squats for 12 minutes. (6 sets) WOD: 15 AMRAP  20/17 CAL ROW 15 Pull-Ups 10 Box Jumps 24/20    

Skill/Strength 5×5 @70% 1rm Shoulder Press WOD Buy-In: 1 Tower Run 4 Rounds 8 Power Cleans 16 Shoulder to Overhead 35 Double Unders Cash Out: 1 Tower Run

WOD “Fat Karen” -150 Wall Balls 25/20 Every 50 complete 800m run(2 Laps)

Strength/Skill Bench 5×8 70% WOD 30-20-10 -Dumbell Clean & Jerk 50/35 -Cal Bike EMOM  3 DL 245/170

Stenght/Skill 6 Band Sprints WOD 14min AMRAP -30 Double Unders -10 Russiam KBS 70/53 -12 Pistols -14 Ring Mtn Climbers -1 Sprint ( End of Connex)

SKILL/STRENGTH EMOM 5 min -1 Squat Snatch 135/95 -1 OHS  135/95 WOD 1 Round 24-21-18 -P. Snatch 95/65 -T2B 3 Minute Rest 18-21-24 -Burpees Over Bar -Evil Wheels w/ Bar

Skill/Strength Every 2 minutes 1 Heavy Squat Clean 12 Minutes Load more weight after every lift. “Make them Count” WOD -1600m Run -21 C&J 135/95 -1200m Run -15 C&J 135/95 […]

Strength/Skill 8-EMOM 5 OHS Weight will be determined by form good form=more weight bad form= less weight WOD 3 Rounds -5 Wall Walks -10 Box Jumps 15 Wall Balls 30/20