Fitness & Performance A. Three sets of: Bulgarian Split Squat x 8-10 reps each Single-Arm Trap 3 Raises x 8-10 reps Rest 30 seconds if needed. B. No, it’s not an April Fools joke but I will be handing out free bottles of suck it up all day. Pick your poison: Rounds of 15, 12...Read More

Fitness A. Four sets of: Dumbbell Shoulder Press x 8-10 reps Russian Step-Ups with Dumbbells x 8-10 reps each leg Toes to Bar x 7-10 reps Rest as needed between sets, no more than 30 seconds. B. Complete as many rounds and reps as possible in 12 minutes of: 12 Burpee Box Jump Overs 100...Read More

Fitness A. Four sets of: Seesaw Press x 8-10 reps each arm (KB or DB) Dumbbell Walking Lunge x 20 steps Turkish Get-Up x 2 reps each arm Prone Plank Hold x 45-60 seconds Rest as needed between movements, no more than 30 seconds. B. Four sets for times of: Run 400 Meters 20 Kettlebell...Read More

Fitness & Performance Complete as many rounds and reps as possible in 7 minutes of: Row 250 Meters 10 Push Press (95/65 lbs) Rest 7 minutes Complete as many rounds and reps as possible in 7 minutes of: 40 Double-Unders 20/15 Sit ups (GHD or Medball) Rest 7 minutes Complete as many rounds and reps as...Read More

Fitness A. Three sets of: Back Squat x 8-10 reps Dumbbell External Rotation x 8-10 reps Kettlebell Swings x 15-20 reps Rest as needed between movements, no more than 30 seconds. B. Complete as many rounds and reps as possible in 10 minutes of: 5 Dumbbell Man-Makers 100 Meter Run Performance A. We have started...Read More

Saturday WOD In teams of two complete as many rounds and reps as possible in 25 minutes of: 50 Wall Ball Shots 40 Kettlebell Swings 30 Burpees 20 Pull-Ups 100 Meter Run with PartnerRead More

Ahhhh sweet thruster and burpess! 16.5! Let’s get it!! 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb.  Notes This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then...Read More

A. Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – Pull ups x 10 (This is good practice for those of you who have recently been working into these. Get on the bar!) Station 2 – Bench Press x 8 reps (moderate weight) B. For time: Row 1000 Meters 20 Strict...Read More

Fitness A. Three sets of: Supine Ring Row x 10-12 reps Hollow Rock (or Hold) x 30 seconds Farmer’s Walk x 100 Meters Plank Hold x 45 seconds Rest as needed between movements, no more than 30 seconds. B. In teams of two, complete four rounds for time of: 12 Dumbbell Renegade Rows 400 Meter...Read More

Fitness A. Three sets of: Overhead Press x 6-8 reps Push-Ups x 10-15 reps Russian Kettlebell Swings x 20-25 reps Side Plank x 45 seconds each side Rest as needed between movements, no more than 30 seconds. B. Against a 2-minute running clock, complete as many rounds and reps as possible of: 10 Alternating Reverse...Read More