2 Rounds 1 Mile Run (can sub row or ski) 50 Burpees 30 Ring RowsRead more

Front Rack Step-ups: 3 x 8/leg (box ht above knee/no kick off) Strict Pull-ups: 3 x max effort   Then..   AMRAP 16 Minutes 60 Double Unders 40 Alt Pistols 20 SA DB Rows, 50/35   Virtual 6am/4pm SA Floor Press: 3 x 15 SA High Pulls: 3 x 15   Then….   16 min AMRAP 60 Double Unders (no jump rope? sub w/lateral jumps, penguin hops, mountain climbers) 40 Alt Leg V-ups 20 DB bent over rows          Read more

Clean and Jerk 1-1-1 Then…… 3 Rounds 10 Clean and Jerk 135/93 20 Ring Push Up 400m Run Congrats to Ashley and Brian on the birth of baby Jack!     Virtual WOD: 6am, 12 Noon a. Stiff Leg Deadlift 3×20 (slow tempo) b. Renegade Row 3×10-15/arm Then…… AMRAP 15 Minutes 20 Plate, KB or DB G2OH (both hands on KB or DB) 10 Burpees over DB 20 Goblet Squats 10 Burpees over DB Fit4ALL: Bring a Friend for Free at 9am! “Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Cash Out: 50 Burpees for Time      Read more

“Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Cash Out: 50 Burpees for TimeRead more

Pause Back Squat 3-3-3   then…   Amrap 15Min 10 OHS, 115/73 15 box jumps 15 Pull-ups   10 OHS 15 box jumps 10 C2B   10 OHS 15 box jumps 5 MU   How low can you go? ———————————————————————————- Virtual 6am/4pm Bulgarian Split Squat: 3×12/leg *rest 1-2 min Between sets   then…   15 Min amrap 20 OH lunges (10/side) 20 SA High Pullups (10/side) 20 side plank raises (10/side)    Read more