Group: 2 x 30’ Zombies 10 Bird dogs 10 Scorpions MOB: Lax Plantar Review: Efficient Rowing Technique WoD: For time: In teams of two. 5K…
Group: 3 in 3 Squats Push-ups Sit-ups Strength: 10′ to find 1RM Weighted Ring Dips WoD: For time: 50 Air Squats 2 Ring Dips 40…
Group: 3 in 3 Push-ups Light KBS Sit-ups Review: Kettlebell Swings WoD: “Fight Gone Bad” CFD-Style 3-5 Rounds, 5 Stations, 1 minute per station. 1…
Group: 2 x 20’ Zombies 2 x 20’ Butt kickers 2 x 20’ Flamingos 10 Bird Dogs 10 Scorpions Review: Deadlift technique – with emphasis…
Group: 3 in 3 Jumping Jacks Med Ball Push Pass w/Partner Plank (on elbows) Skill: Kipping Hand Stand Push-ups (HSPUs) WoD: 15’ EMOM or as…
Group: 3 in 3 Sit-ups Push-ups Squats Review: OH Squat Strength: 5 RM OH Squat WoD: 13’ AMRAP 10 OH Squat (95# / 65#) 10…
Group: 2 x 20’ Zombies 2 x 20’ Butt Kickers 2 x 20’ Side Lunges 10 Bird Dogs 10 Scorpions Review: Split Jerk Strength: 15′…
Group: 3 in 3 In-place Lunge Push-up Jumping Jacks Strength: 15’ to find 3RM Bench Press WoD: Miltha’s B’day WoD For Time: 31 DUs (63…
World Wide WoD will be held here tomorrow from 1:30p to 4:30p come watch some of our own compete! Group: 3 in 3 Push-ups Squats…
Group: 3 in 3 Flutter Kicks Med Ball Push Pass Inch Worms MOB: Shoulder and Wrist Mobility WoD: For time: 1000m Row then 21-15-9 Push…