WOD

Tuesday, September 29th, 2020

September 28, 2020
WORKOUT FOR TIME* 21-18-15-12 Hang Clean and Jerks (115/75)|(75/55) Pull-Ups *100m Run After Each Full Set. *15 min time cap. *Scale pull-ups to ring rows or bento over bar rows. *Scale run to Assault Bike 10/8 Cal. (Score is Time)

Monday, September 28th, 2020

September 27, 2020
WORKOUT FOR TIME 10-8-6 Deadlifts (315/205)|(225/155) 10-20-30 Lateral Burpee Over Bar *15 mintime cap. (Score is Time)

Sunday, September 27th,2020

September 26, 2020
BURN 5 SETS 1:00 - 15/12 Cal Bike* -Rest :30- 1:00 - Max Unbroken Wall Balls -Rest :30- 1:00 - Max DB Up-Down Devil's Press -Rest 1:00 b/t Sets- *Option for athletes to choose 20/15 Cal Bike...if you dare!

Saturday, September 26th, 2020

September 25, 2020
WORKOUT AMRAP x 15 MINUTES 35 Double Unders 5 Strict Pull Ups RX, Ring Rows, Or Bent Over Bar Rows 10 Knees 2 Elbow 10 Hand Release Push-Ups (Score is Rounds + Reps)

Friday, September 25th, 2020

September 24, 2020
WORKOUT 18 min AMRAP 200m Run 11 Thrusters (155/105)|(105/75) 11 Power Cleans 11 TTB RX, or V-Ups *Run counts as 1 rep

Thursday, September 24th, 2020

September 23, 2020
WORKOUT E3MOM x 15 MINUTES 3 ROUNDS FOR TIME 7 Burpees 5 DB Hang Squat Cleans (50/35)|(35/20) (Score is Slowest Time)

Wednesday, September 23rd, 2020

September 22, 2020
WORKOUT FOR TIME 50-30-10 Push Press (115/75)|(75/55) Box Jumps (24/20) *15 min cap.

Updated Class Schedule

August 23, 2020
          *Workouts will be posted in the WODify app. *Updated class schedule as of August 23rd, 2020. Monday - Friday 5:00am 5:45am 6:30am 7:15am 9:30am 10:30 am Open Gym 12:00pm 4:30pm 5:30pm 6:30pm   Saturday - Sunday 8:00am 8:45am 9:30am 10:15am Open Gym      

Sunday, August 9th, 2020

August 8, 2020
**No Zoom classes Saturday or Sunday**   Daily-5 Warm-Up 2:00 Cardio Choice into... AMRAP x 3 MINUTES 30 Single Unders 5 Burpees 30 Mountain Climbers (No Measure) Sunday Sweat Metcon (AMRAP - Rounds and Reps) 2 SETS AMRAP x 12 MINUTES 12 Alt. DB Suitcase Step-ups 30 Double Unders 12 DB Renegade Rows 30 Double Unders 12 Weighted Sit-ups 30 Double Unders-2:00 Rest b/t Sets-  (S

Saturday, August 8th, 2020

August 7, 2020
**No Zoom classes Saturday or Sunday**   Daily-5 Warm-Up 2:00 Cardio Choice into... EMOM x 3 MINUTES 10 Jumping Jacks 10 Lunges 10 Air Squats (No Measure) Full-Body Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 - :50 DB Goblet 1+1/4 Squats MIN 2 - :50 Wall Sit or Squat Hold MIN 3 - :50 Plank Hold (No Measure)  

1 2 3 140