WODs for the Week 9/19/22
MONDAY, SEP 19 Metcon 3 rounds: 500m row 12 ring muscle-up See prep notes for scaling options. Workout courtesy of…
WODs for the Week 9/12/22
MONDAY, SEP 12 Tempo Front Squat Every 3:00 x 5: 3 tempo front squat @ 32X1 3 second descent 2…
Saturday 9/10/22
8:00am and 11:00am Workout of the Day 9/11 Tribute WOD For time, in teams of 2: 2977m row *Switch every…
WODs for the Week 9/5/22
MONDAY, SEP 5 Please note there are only 2 classes today: 8:30am and 9:45am Laura With a partner, complete as…
MONDAY, AUG 29 Metcon AMRAP 3:00 x 5: 8/6 bar muscle-up 16 front rack lunge (135/95) Max calories in time…
Saturday 8/17/22
8:00am and 11:00am Ollis AMRAP 22: 200m run 220 deadlift (185/125) 22 pull-up 22 burpee 22 Russian KB swing 22…
WODs for the Week 8/22/22
MONDAY, AUG 22 Red Light, Green Light For time, working 1:00 on / 1:00 off: 2000/1600m row 200 double-under 100…
Saturday 8/20/22
8:00am and 11:00am AMRAP 30, in teams of 2: 1000/950/900m row 20 deadlift (265/175) 2000/1900/1800m bike 60 single-arm DB hang…
WODs for the Week 8/15/22
MONDAY, AUG 15 Back Squat Waves Wave 1: 4-3-2 Wave 2: 4-3-2 Same as last week but this time it’s…
WODs for the Week 8/8/22
MONDAY, AUG 8 Coach Melissa Workout #2 – Swinging Annie On a running clock… 0:00 – 15:00 For time: 50-40-30-20-10…
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