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Pyramid Scheme

Saturday March 31, 2018 CLASS WILL BE HELD AT 9am TODAY!!  BACK TO REGULAR SCHEDULE!   WOD: For Time: 50/35 Calorie Row 35 Burpee Box Jump Overs 20 Overhead Squats (Heavy…you should [...]

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3 Tier Lift

Friday March 30, 2018 WOD: Deadlift 1-1-1-1-1-1-1 Squat Clean 1-1-1-1-1-1-1 Squat Snatch 1-1-1-1-1-1-1   **Work up to the heaviest weight you can for each lift. Can you get 3 PR’s today? [...]

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Double 3,2,1

Thursday March 29, 2018 WOD: 30-20-10 Push-ups (use a deficit if appropriate) Toes to Bar Rest 2 minutes and then… 30-20-10 Wall Balls (heavy) DB snatch ( L+R=2)(heavy)(alternate arms) [...]

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The Other One

Tuesday March 27, 2018 WOD: AMRAP in 7 minutes: Kettlebell Swings Goblet Squats (same weight as KBS) Burpees   **Start with 3 reps of each, then 6, then 9… etc.  Keep adding 3 reps [...]

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Fire Drill

Friday March 23, 2018 Warm-up WOD: 4 x 500m row **Rest 90 seconds between intervals. We will write the slowest time you get on the board   WOD: 75 Power Snatch for time (75,55) **At the top [...]

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Jump Around

Thursday March 22, 2018 Strength Session: Strict Press /Burpees EMOM x 8 1 Strict Press @ 85% of your 1RM **in the remaining time, complete as many burpees as possible   WOD: 3 Rounds for [...]

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World of 12

Wednesday March 21, 2018   Warm-up WOD: Reverse TABATA Ring holds (hold yourself up on rings. 10 seconds on, 20 seconds off, 8 rounds) then… 50 Evil Wheels (go for Highest quality [...]

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