4 rounds for time of: 12 Inch Worms 8 Burpees 15 sumo deadlift high pulls ♀ 75 lb ♂ 115 lb

4RFT 9 FRONT SQUATS 200m RUN 9 KNEES TO ELBOWS 200m ROW Rx = 95#/135#

5:30 pm ONLY! BRING A FRIEND FOR ONLY $5 ALL LEVELS WELCOME!! Come join us for a special treat. ONE...

10 minutes PRACTICE & PERFECT the MEDICINE BALL CLEAN (video below) WOD: Tabata BURPEE Tabata weighted sit-up Tabata kettlebell/dumbbell...

We will start the day with MOVEMENT & MOBILITY (M&M) at 9:15 am You DO NOT need to be a member for this class. It combines YOGA,...

2 SESSIONS TODAY: 8:30 AM & 5:30 PM EMOM (Every Minute On the Minute) 14 minutes 5 Medicine Ball Cleans 5 Kettlebell swings 5 Frog Squats

3 rounds for time of: 800-meter run 1 rope climb OR 2 modified 30 Battle rope hits 30 AbMat sit-ups

Bench press 5-5-3-3-3-2-2-1-1 reps 12 Plank Jacks after each set Scaling: Most athletes can complete this lifting day as prescribed....

10-9-8-7-6- RUN 400m-5-4-3-2-1 Deadlift 1-2-3-4-5- RUN 400m -6-7-8-9-10 Turkish Get ups https://youtu.be/sgd8n917Zv0

4 rounds for time of: 15 box jumps 400-meter run 20 AbMat Sit Ups ♀ 20-inch box♂ 24 inch box ...

Complete as many rounds and reps as possible in 14 minutes of: 6 TIRE FLIPS 12 dumbbell front-rack lunges 24 double-unders Rx= 35# DB...

Every minute on the minute for 20 minutes, alternating: Odd minutes: TEAMS 1 & 3 7 TIRE FLIPS TEAMS 2 & 4 20...

5 rounds for time of: 24 air squats 16 Burpees 8 shoulder-to-overheads 4 thrusters Rest 1 minute between rounds. ♀ 105 lb♂ 155 lb

Complete as many rounds and reps as possible in 5 minutes of: 3 INTERVALS 5 deadlifts 10 chest-to-bar pull-ups 15 push-ups Rest 2:30...

On a running 35-minute clock: From 0:00-12:00 Every 3 minutes for 4 sets: 5 back squats From 12:00-17:00 12 AbMat Situps 12 Hip Bridges...

For time: 50 dumbbell box step-ups 40 box jumps 30 dumbbell thrusters ♀ 20-inch box and 35-lb dumbbells ♂ 24-inch box and 50-lb dumbbells...

50-40-30-20-10 reps for time of: Kettlebell swings *Run 400 meters after each set ♀ 35 lb♂ 50 lb Scaling: This is a posterior chain...

4 rounds for time of: 42 double-unders 21 wall-ball shots 12 alternating dumbbell snatches ♀ 14-lb medicine ball to a 9-foot target and...

On a continuously running clock: Your goal is to finish this in 8 minutes or less to have approx. 2 minutes rest before starting the...