Endurance: Every minute on the minute, add 1 calorie until failure of: Row …then once failure is reached, rest 2 minutes and perform: Max sit-ups in 1:00 …rest 1 minute, and then perform: Every minute on the minute add 2 calories until failure of: Bike   For total calories on each apparatus   Mobility:...Read More

  General warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m   Endurance: Perform 5 rounds of: 20 Calories ski erg* 20 Calories row* 20 Calories bike* 300m Run Rest 1:00   For time *Complete each of these 3 in any...Read More

Friday night class is canceled this week  sorry for any inconvenience.   General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 KB swings   Skill: 300m Row* For Time …rest 5...Read More

  Conditioning: Team Row or Bike (2-4 persons) Max meters rowed in 45 minutes   For score Compare to Monday, 03 December 2018   Flexibility: Spine Smash Couch Stretch Pike Stretch     Post results and experiences to commentsRead More

  Endurance: Run 200m rest 2:00* Run 400m rest 2:00 Run 600m rest 2:00 Run 800m rest 2:00 Run 600m rest 2:00 Run 400m rest 2:00 Run 200m   For total sprint time (total time – 12:00 of rest) *During each of the “rest” periods, perform either 5 strict or 7 kipping handstand push-ups  ...Read More

  Endurance: Partner WOD 100 Calories Rowed 40 Push-ups 60 Calories Biked 50 Sit-ups 70 Calories Ski Erg 50 Push-ups 60 Calories Rowed 40 Sit-ups 100 Calories Biked   For time     Post results and experiences to commentsRead More

  Endurance: Accumulate 300 calories on*: Assault Bike, Rower, and Ski Erg   For time *any combination two or three of the apparatuses   Skill work: Pick 2-3 skills from the Athletic Skill Sheet Flexibility: 10 Sit-ups to Straddle Right Side Straddle Left Side Straddle Middle Straddle First Rib Mobilization Banded Olympic Wall Squat  ...Read More

  Endurance: 15/12 Calories biked 30 second Hollow hold Rest 1:00   7 rounds for time   Skill: 4 sets of max rep Ring Dips Rest 2-3 minutes between sets   For total reps     Post results and experiences to commentsRead More

  Endurance: 5 rounds of: 1:00 max calories rowed 2:00 rest*   For total calories *During rest, perform 7 handstand push-ups   Core Work: 4 rounds for time and quality: Max L-sit hang* 20 Sit-ups Rest 2:00   For total hang time *Hang from a pull-up bar while simultaneously holding an L-sit. Modification of this...Read More

  General Warm-up: Bike 600m 6 Samsons 8 Half tacos 6 Army T-push-ups 8 Squats   2 rounds for quality (increase intensity each round) …then… 350m Ski for time   Endurance: Bike 1:00 for calories Rest 2:00*   5 rounds for total calories *During the rest, perform 35 double unders   Core: Death by Hollow...Read More