10 min AMRAP 50 Double Unders 30 Alt Pistols 10 HSPU   —– 2 MIN REST——-   10 min AMRAP 30 SDHP 30 Russian Twists 30 Box Jumps   ——-2 MIN REST——-   10 min AMRAP 1 Min Plank 1 Min Static Squat Hold (parallel) 1 Min Handstand Hold   No Equipment WOD 15 min AMRAP 1 min Plank Hold 1 min Static Squat Hold 1 min OH Hold , use anything available at your house 1 min rest   STAY AT HOME ORDER LOOK Read more

3 Sets 10-20 reps each a. Bicep Curl b. OH Tricep Extension Then….. For Time: Ann’s Big Day 53 Bicycle Crunches (1 rep equals both legs, 53 per leg) 53 DB Plank Pull Through 53 DB Clean and Jerk (from ground) 53 Burpees Over Dumbbell No Equipment WOD: 3 Sets: a. ME Hollow Body Hold b. ME Single Leg Wall Sit Then…. No Equipment Ann WOD: 53 Bicycle Crunches (53 per leg) 53 Plank Shoulder Touches per arm 53 Jumping Squat with 180 Turn 53 Burpees  Read more

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