Reminder: Yoga with Brantlee has moved to 4:30pm 9am: Weightlifting Technique 10:15am: Endurance WOD Endurance WOD: In Any Order 12 Minute Repeat Intervals: Sprint 400m, jog 200m 12 Minute AMRAP 20 Burpee Plate Ground to OH 45/25 20 OH Plate Lunges 200m OH Plate Carry AMRAP 12 Minutes 20 Supine Ring Rows 30 Russian Swings 70/53 40 Bicycle CrunchesRead more

Sprint Intervals with TJ 5 Rounds, 3 Minute AMRAPS-2 minute rest between rounds 10 DB Thrusters 50s/35s 15 DB Box Step Over 30 Double Unders Max Burpee Box Jump Over with Remaining TimeRead more

CrossFit Gymnastics 12 min AMRAP 4 Strict HSPU 6 Strict Pull-ups 8 Ring Dips Tabata-Building: 8 Rounds of 20 sec of work/ 10 sec of rest Cyclist Squats, 53/35 Bicep Curls (Bar, DB’s, or band option) Tricep Extension(Bar, Db’s, or band option) Mid-Line Mania 10 min AMRAP 10 T2B 20 Plate Sit-ups :30 Hollow Body HoldRead more

Power Clean 1-1-1 Then….. AMRAP 16 Minutes 5 Power Cleans 205/143 10 Cal Bike 5 Sandbag Over Shoulders 10 Burpees Over BarRead more

Bench Press: 3 x 10 or Floor Press: 3 x 10 Then… For Time: 15/12 Cal Bike 40 Deficit Reverse Lunge, 95/63 30 Deficit Push-ups 15/12 Cal Bike 30 Deficit Reverse Lunges 20 Deficit Push-ups 15/12 Cal Bike 20 Deficit Lunges 10 Deficit Push-upsRead more