Conditioning: Partner WOD, equal work required 20 Handstand push-ups 40 Pull-ups 60 Overhead squats (125/83) 40 GHD sit-ups 20 Bar over burpees 2 Rounds for time (30:00 cap) …Rest 3:00 then… 3:00 Partner ski for calories For total score Post results and experience to commentsRead More
Join us this Monday at 0930 for a Labor Day WOD! This will be the only class time on Monday. Conditioning: Partner WOD (equal work) “Ghost” 40 Wall-ball (20/14) @ (10/9’) 30 Toes-2-bar 3 rounds for time (10:00 cap) …rest and warm-up* lifts in 15:00, then… “Roadhouse” Complete as many rounds* and reps...Read More
Conditioning: 25/20 Cal bike 20 GHD sit-ups 25’ Handstand walk 20 Double dumbbell front squats (2 x 50/35) 25′ Handstand walk 20 D-Ball squats (100/80) 25′ Handstand walk 2 Rounds for time Post results and experience to commentsRead More
Conditioning: 21-15-9 Rep rounds of: Shoulder press (95/63) Chest-to-bar pull-ups For time Accessory: 12 Single Leg Kettlebell Crossover Deadlifts (6/6) 2:00 Rest 3 Sets for quality *Each set can be building based on feel or same weight throughout all sets Post results and experience to commentsRead More
Conditioning: 1:00 Row for calories 0:30 Rest 1:00 Burpees 0:30 Rest 1:00 Double-unders 0:30 Rest 6 Rounds for score, no additional rest between rounds Post results and experience to commentsRead More
New gym mats! Thank you to all our MPers who came out to help! Conditioning: “DT” 12 Deadlifts (155/103) 9 Hang power cleans 6 Push jerks 5 Rounds for time Core Accessory: 0:20 Low plank 0:10 Rest 4 rounds 0:20 Hollow hold 0:10 Rest 4 rounds Post results and...Read More
Conditioning: Partner WOD 1-mile partner run 100-ft handstand walk 1000m Row 100 Burpees 3000m Bike 100-ft handstand walk 1-mile partner run For time Instructions: On both runs, team members must run together holding a rope. Each member must have a hand on the rope at all times when the team is moving. On...Read More
Drop in for FREE at any class time TODAY!!! Class Times: 0530, 0630, 0845, 1200, 1730 Conditioning: Perform 0:45 work and 0:30 rest/transition at the following: Power snatches (135/93)/Dumbbell snatches (50/35) Burpee box jumps (24/20″)/Burpee box step-ups (24/20″) Slammers (12/8) Tire Flips (210/180) Pull-ups 3 Rounds for total score, rest 1:45 between rounds ...Read More
Join us this Wednesday for a FREE class! Endurance: “6 Minute Bike Test” 6:00 Bike for total calories For score Compare to Tuesday, 06 April 2021 Conditioning: “Scott Panchik” 10-9-8-7-6-5-4-3-2-1 Burpee Box Jump Overs (24/20) 1 Rope climb (12′) after each round For time (15:00 cap) Post results and experience to...Read More
