Conditioning: 10/8 Calories rowed/skied/biked* 10 Left-arm dumbbell thrusters (50/35) 10 Right-arm dumbbell thrusters (50/35) 5 Strict pull-ups   3 Rounds for time (11:00 cap) *Athlete must row once, bike once, and ski once. Can be done in any order.   Strength: Front Squat 3 @ 75% of 1-rm 3 % 75% 3 @ 75% 3...Read More

Conditioning: Partner WOD, equal work required 80 Deadlifts (225/153) (Partner dead hangs from pull-up bar)* 80 Toes-to-bar (Partner holds deadlift bar)* 80 Wall ball shots (20/14)@(10/9′) (Partner holds D-ball (100/70) bear hug)* …then immediately into… 180 Double-unders** (Partner 1, and then switch) 800m Row** (Partner 2, and then switch)   For time *Partner must be...Read More

Endurance: 1:00 Max calories biked 0:30 Rest 1:00 Max calories skied 0:30 Rest 1:00 Max calories rowed 0:30 Rest 2:00 Max calories biked 0:30 Rest 2:00 Max calories skied 0:30 Rest 2:00 Max calories rowed 0:30 Rest 3:00 Max calories biked 0:30 Rest 3:00 Max calories skied 0:30 Rest 3:00 Max calories rowed 0:30 Rest...Read More

Conditioning: 2000m Row 50 Box jumps (24/20″) 25 Squat cleans (155/103) 15 Chest-to-bar pull-ups   For time   Post results and experiences to commentsRead More

Cancelled classes this week: Wednesday 0530, Thursday 1700, and Friday 1730. We are sorry for any inconvenience!   Endurance: 1:00 Row for calories 1:00 Low plank hold 1:00 Rest 1:00 Bike for calories 1:00 Hollow hold 1:00 Rest 1:00 Ski for calories 1:00 Handstand hold with back towards the wall 1:00 Rest   4 Rounds...Read More

Cancelled classes this week: Wednesday 0530, Thursday 1700, and Friday 1730. We are sorry for any inconvenience! Conditioning: 10 D-ball cleans (100/70) 30/24 Calories bike/ski/row 20 Double kettlebell deadlifts (2 x 97/62) 30/24 Calories bike/ski/row 10 Bar muscle-ups 30/24 Calories bike/ski/row   For time (12:00 cap)   Strength: Every 4 minutes perform one set of:...Read More

Conditioning: Partner WOD* Every minute on the minute for 30 minutes, perform the following: Minute 1: Max calories biked Minute 2: Max pullovers Minute 3: Max ring dips Minute 4: Max walking lunges (2 x 50/35)* Minute 5: Max handstand walk* Minute 6: Max double unders   For score *Partner A works for 30 seconds,...Read More

Skill: Pull-ups Every minute on the minute for 9 minutes, perform: Minute 1: 20-seconds Strict chin-ups/rest 40-seconds Minute 2: 20-seconds Strict pull-ups/rest 40-seconds Minute 3: 20-seconds Strict wide-grip pull-ups/rest 40-seconds   For score and quality   Conditioning: As many rounds and reps as possible in 20-minutes of: 15/12 Calories biked/skied 50-ft Single-arm dumbbell overhead lunges-right...Read More

  Conditioning: E2MOM for 10 Minutes: 12/9 Calories rowed 9 Sumo deadlift high pull (75/53)* 7 Front squats (75/53)* 5 Kettlebell swings (72/53)*   For score *Score is highest round completed. Add one rep to each weighted exercise, after each successfully completed round.   Strength: Clean Every 2-minutes perform: 3 reps @ 45-55-65% …then… Every...Read More

Conditioning: 3-Person Team WOD  “Weights with Mates” In a merry-go-round style: Athlete A completes 200m run Athletes B and C complete*: 100 Calories skied 100 Front squats (135/93) 100 Calories biked 100 Power cleans (135/93) 100 Handstand pushups   For time (35:00 cap) *Athletes rotate through the run until all reps are completed    ...Read More