SA Pike Press: 3 x 10-15 Bulgarian Split Squats: 3 x 10-15   Then…   Death By SA DB/KB Thruster *complete 1 thruster the first min, 2 thrusters the second min, 3 thrusters the third min and so on. Continue this pattern until you can no longer complete the amount of reps for that min.     @ home no equipment WOD Push-Up: 3 x max effort with (3 sec temp0) body wt Bulgarian Split squat: 3 x 10-15 (3 sec tempo)   then,,   Death By Air Squat + Pushup + Sit-up *Complete 1 rep of each the first min, 2 of each the second min, 3 of each the third min…and so on until you cannot complete the amount of reps for that minute   Steve and Emmy before social distancingRead more

Virtual Yoga 8 am https://us02web.zoom.us/j/824092067   If possible, please take a photo or video and tag us on social media.  Hutch’s family would like to see him honored. The Hutch 400m Run 63 Wall Balls 20/14 800m Run 55 KB Swings 70/53 1200m Run 30 Burpee Box Jumps 24/20 1600m Run No Equipment Option The Hutch 400m Run 63 Jumping Squats 800m Run 55 Power Skips https://www.youtube.com/watch?v=aMSezdgWnRw 1200m Run 30 Burpee Tuck Jumps 1600m Run Hutch, Hailey and SusanRead more

9 am Virtual Class: 3 Sets 1:30 Handstand Hold 2:00 Wall Sit Then……. For Time 25 Burpees over DB 50 DB Deadlifts 75 OH Backward Lunges 100 Sit Ups 150 Double Unders No Equipment WOD: 3 Sets 1:30 Handstand Hold 2:00 Wall Sit Then……. 2 Rounds For Time 30 Burpees 200m Run 60 Backward Lunges 200m Run 80 Sit Ups 200m Run 100 Line Hops 200m Run  Read more

1a. SA Reverse Fly: 3 x 10-15 1b Wt Side Plank Holds: 3 x Max   For Time: 30 Box Jumps or Tuck Jumps 21 KB/DB Cleans, R arm 21 KB/DB Cleans, L arm   20 Box Jumps or Tuck Jumps 15 KB/DB Cleans, R arm 15 KB./DB Cleans, L arm   10 Box Jumps or Tuck Jumps 9 KB/DB Cleans, R arm 9 Kb/DB Cleans, L arm   —————2 min rest—————-   10 Box Jumps or Tuck Jumps 9 KB./DB Snatch, R arm 9 KB/DB Snatch, L arm   20 Box Jumps or Tuck Jumps 15 KB/DB Snatch, R arm 15 KB/DB Snatch, L arm   30 Box Jumps or Tuck Jumps 21 KB/DB Snatch, R arm 21 KB/DB Snatch, L arm   No Equipment WOD 3 Min Run 30 Tuck Jumps 21 Side Plank Raises, Right 21 side plank raises, left   2 Min Run 20 Tuck Jumps...Read more

Chipper: For Time 50 Pushups 40 Jumping Squats 30 DB Push Press per arm 20 Med Ball Sit Ups 10 Burpee Broad Jumps 20 Med Ball Sit Ups 30 DB Push Press per arm 40 Jumping Squats 50 Pushups No Equipment WOD: 50 Pushups 40 Jumping Squats 30 V Ups 20 Chair Dips 10 Burpee Broad Jumps 20 Chair Dips 30 V Ups 40 Jumping Squats 50 PushupsRead more