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...Read More

Function: A.) Deadlifts 5×5 *In between C2B Pull Ups 4×3 B.) 15 min AMRAP 10 Dbl KB DL (2/1.5) 10 Air Squats 10 HR Push-ups 10 Pull-ups Perform/RX: A.) Deadlifts 5×5 *In between C2B Pull Ups 4×3 B.) 15 min AMRAP 4 DL (275/175) 6 Pistols 8 HSPU 10 C2B Compete: A.) Deadlifts 5×5 *In...Read More

All Levels: A.) Double KB Deadlifts 6×10 *After each set Farmers carry 20 ft then rest 30 sec. Function: B.) 8 min AMRAP 2 burpee 2 ring row 4 burpee 4 ring row 6 burpee 6 ring row and so on… Perform/RX: B.) 8 min AMRAP 2 burpee 2 C2B 4 burpee 4 C2B 6...Read More

Function: 4 rounds A1) Sprint to grass and back A2) Dumbell Snatch x6 (3L/R) *Rest 1 min. DB should be heavy as possible. Do not sacrifice form B.) For time: 10 Ring Rows and 10 Push-ups 40 KB DL 10 Ring Rows and 10 Push-ups 30 Goblet Squats 10 Ring Rows and 10 Push-ups 20...Read More

Function/Perform/RX: A.) Deadlift 4×5   *In between C2B Pull Ups 4×3   B.) 3 rounds 25 Air Squats 25 Pull-ups 25 Push-ups Compete: A.) Deadlift 4×5 *In between Weighted Pull ups  4×3 B.) 4 rounds 25 Air Squats 25 C2B 25 Push-upsRead More

Function: A.)Turkish Get up Go for PR. Perform/RX/Compete: A.) Make Up Lift. All Levels: (Scale as needed) B.) For time: with a partner accumulate 60 Dips 80 Wallballs (20/14) 100 Sit-ups 120 Dubs (each) 100 Thrusters (75/55) (KB= 35/26) 80 Pull-ups 60 DB Snatch (55/35) -Results to BTWB!  Read More

All levels: A.) Make up Day – Back Squat – 1RM – Snatch – 1 RM – Clean and Jerk – 1RM B.) Make Up WOD  Or 5k Run/Row -Results to BTWB.Read More

Function: A.) DB KB Front Squats 5×5 w/ pause 1st rep * 3 strict C2B Pull ups between B.) For time: 24-16-8 Weighted sit-ups Lunges w/plate OH Perform/RX: A.) Front Squats 5×3 w/ pause 1st rep * 3 strict C2B Pull ups between B.) For time: 24-16-8 T2B Lunges w/plate OH Compete: A.) Front Squats...Read More

Function: A.) 14 minute EMOM Odd – Double KB Press Even – 5 Russian Power swings. (go for height, no miss) B.) 13 min AMRAP 10 DL (185/125) 10 Push-ups Perform/RX: A.) 14 minute EMOM Odd – 5 BNSP (no miss) Even – 5 box jump (go for height, no miss) B.) 13 min AMRAP 10 DL...Read More

Function:   A.) Every 90s x 6  2 – Double KB Clean and Press B.) 15 min AMRAP 10 KB DL 15 Step Ups (24/20) 20 Cal Row Perform/RX:   A.) Every 90s x 6  2 – power clean + clean and jerk B.) 15 min AMRAP 10 DL (185/125) 15 Box Jump (24/20) 20 Cal Row...Read More