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

8 am- Virtual Yoga with Brantlee 9 am- Olympic Lift Technique with TJ 10:15 am: Endurance with TJ Endurance WOD: AMRAP 12 Minutes 20 Box Step Up and Over with Plate 20 Plate Ground to Overhead 20 Plate Sit Up *No RX weight or box height* AMRAP 12 Minutes 5 Toes to Bar 10 Pushup 15 Goblet Squat AMRAP 12 Minutes Sprint 100m, walk 100m Row Sprint 250m, slow row 100m Ski Sprint 200m, slow ski 100m Kevin Coombe, in 2011, claiming the throne as King Kev      Read more