Category Archives: Videos

7/13/18

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a 1 Rep Max Clean & Jerk Then….. Black/Blue/Grey WOD As Many Rounds As Possible in 15 Minutes of: 20 Calorie Row 10 Deficit Handstand Push Ups (HSPU’s) (Ab-Mat Under Head) (Feet on … Continue reading

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7/10/18

*RESERVE YOUR SPOT TODAY’S CLASS. Every Minute On the Minute 5 1-Arm DBell Shoulders-to-Overhead for 10 Sets (5 Sets Left Arm, 5 Sets Right Arm) Then….. Black/Blue/Grey WOD 3 Rounds For Time of: 400m Run 12 Snatches (115/75) (95/65) (75/45) (45/35) … Continue reading

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6/22/18

*RESERVE YOUR SPOT TODAY’S CLASS. Black/Blue/Grey WOD “Nate” As Many Rounds As Possible in 20 Minutes of: 2 Ring Muscle-Ups (2 Bar MU’s) (2 Ring Pull-Ups AND 2 Ring Dips) (PU’s and Dips with Bands) (Ring Rows, Hands on Box) 4 … Continue reading

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6/18/18

*RESERVE YOUR SPOT TODAY’S CLASS. Spend some time getting plenty warmed up on Snatches before starting the workout Then….. Black/Blue/Grey WOD 14MIN TIME CAP 15 Burpees Over Rower (CAN step over) 40/30 Calorie Row 15 Burpees Over Rower (CAN step over) … Continue reading

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6/13/13

*RESERVE YOUR SPOT TODAY’S CLASS. Every 30 Seconds Complete 1 Power Clean & Push Jerk for 11 Minutes (22 Sets Total) Then….. Black/Blue/Grey WOD For Completion OR As Much of the Song As You Can Complete: “Bring Sally Up” with Push … Continue reading

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6/11/18

*RESERVE YOUR SPOT TODAY’S CLASS. Every 30 Seconds Complete 1 Snatch for 11 Minutes (22 Sets Total) Then… Black/Blue/Grey WOD For Time: 25 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups) 1 Ring Muscle-Up (Bar Muscle-Ups) (1 Ring Pull-Up AND 1 Ring Dip) … Continue reading

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5/21/18

*RESERVE YOUR SPOT TODAY’S CLASS. Every 2 Minutes Complete 1 Clean & Jerk for 7 Sets Then…….. Black/Blue/Grey WOD For Time: 1 Mile Run (1600 meters) May “COOL” Board ***Make some goals for yourself for May – Leann – 210# Back … Continue reading

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5/18/18

*RESERVE YOUR SPOT TODAY’S CLASS. Every Minute On the Minute Complete 1 Squat Snatch for 11 Sets Then…….. Black/Blue/Grey WOD For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 … Continue reading

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