Function: A.) Bent Over Row 4×10 Single Leg RDL’s 4×5 B.) 16 min AMRAP 100 single unders 15 Burpees 10 Dbl KB Push Press (1.5/1) RX/Perform: A.) Bent Over Row 4×10 Single Leg RDL’s 4×5 B.) 16 min AMRAP 60 Dubs 15 Burpees 10 CJ (115/75) 60 Dubs 15 Burpees 10 CJ (135/85) 60 Dubs 15 Burpees 10 CJ (155/95) 60 Dubs 15 Burpees Max Reps CJ (175/105) Compete: A.) Bent Over Row 4×10 Single Leg RDL’s 4×5 B.) 16 min AMRAP 100 Dubs 20 Burpees 10 CJ (135/95) 100 Dubs 20 Burpees 10 CJ (155/105) 100 Dubs 20 Burpees 10 CJ (185/115) 100 Dubs 20 Burpees Max Reps CJ (225/125) `Results to BTWB!    Read more

Function: A.) Back Squat w/ Pause 4x5reps *Pause on 1st 3 reps for 2 sec. * Last 2 reps are normal *In between Sets 3 strict Chin Ups B.) 4 rounds 21 cal row 14 Dbl KB Thrusters 10 ring rows Perform/RX: A.) Back Squat w/ Pause 4x5reps *Pause on 1st 3 reps for 2 sec. * Last 2 reps are normal *In between Sets 3 strict Chin Ups   B.) 4 rounds 21 cal row 14 Thrusters (95/65) 3-4 Bar MU or 10 C2B Compete: A.) Back Squat w/ Pause 4x5reps *Pause on 1st 3 reps for 2 sec. * Last 2 reps are normal *In between Sets 3 strict Chin Ups   B.) 4 rounds 21 cal bike 14 Thrusters (115/80) 7 Bar MU -Results to Comments!Read more

Whole Life Challenge WOD Saturday at 10am.   Regular classes the rest of the morning. Function: A.) TGU or Double KB FS B.) 14 min AMRAP 15 Dips 40 WB (20/14) 100 Single Unders RX A.) Make up Lift or Front Squats Heavy 3 rep w/ Pause 1st rep B.) 14 min AMRAP 2-3 MU or 15 Dips 40 WB (20/14) 60 dubs Compete: A.) Make up Lift or Front Squats Heavy 3 rep w/ Pause 1st rep B.) Open WOD 15.3 14 min AMRAP 7 MU 50 WB (20/14) 100 dubs _Results to BTWB  Read more

Whole Life Challenge WOD Saturday at 10am.   Regular classes the rest of the morning. Function: A.) EMOM – 8 min. Double KB Thruster x3 B.) 10 min AMRAP 10 Dbl KB Front Rack Lunge 10 leg raises (hanging or lying) 10 Step ups (24/20) Perform/RX: A.) EMOM – 8 min. Squat Clean Thruster x3 B.) 10 min AMRAP 10 Dbl KB Front Rack Lunge (1/.75) 10 T2B 10 Box Jump (24/20) Compete: A.) EMOM – 8 min. Squat Clean Thruster x3 B.) 10 min AMRAP 10 Dbl KB Front Rack Lunge (1.5/1) 10 T2B 10 Box Jump (24/20) ~Results to BTWB    Read more

Function: A.) Heavy DB KB Complex  Double KB Clean, Squat, press, push press work up in wt. 5,4,3,2,1,1,1,1 B.) 6 rounds   *alt arms each round 8 KB suitcase DL 6 KB Snatch(or Clean) 4 KB OHS(or Front Squat) Perform/RX: A.) Snatch Heavy Single Finish with Drop set 6×1 B.) 5 rounds 8 DL (115/85) 6 Snatch (115/85) 4 OHS (115/85) Compete: A.) Snatch Heavy Single Finish with Drop set 6×1 B.) 5 rounds 8 DL (135/95) 6 Snatch (135/95) 4 OHS (135/95) ~Results to BTWB!  Read more