Group: 3 in 3 Jumping Jacks Squats Russian Twists Strength: Back Squat WoD: 14’ AMRAP 10 Burpee Over Box Jumps (do not have to extend…
Group: 2 x 20’ Zombies 2 x 20’ Butt Kickers 2 x 20’ Flamingos 10 Bird Dogs 10 Scorpions 20 Medium KBS WoD: Inverse Ladder…
Group: 3 in 3 Squats Bicycles Push-ups Strength: Max Effort 1-handed Push-ups (alternating) or Max Push-ups in 1 minute WoD: “Barbara” Five rounds, each for…
Group: Burgener Warm-up Review: Push Jerk MOB: Front Rack mobility (Shoulder and Wrist) WoD: For time “Grace” in honor of Tyler Peters Birthday… In teams…
Group: 3 in 3 Squats Flutter Kicks Mountain Climbers MOB: Improving Squat Depth WoD: 15’ AMRAP in teams of two or three Sand Bag Carry…
Group: 2 X 20’ Walk the Plank Review: KB Cleans Strength: KB Cleans 5 X 5 (AHAP) As Heavy As Possible (5 each arm) WoD:…
Group: 3 in 3 Push-ups In-place lunge Sit-ups Strength: 15′ for 5-5-3-3-2 Deadlifts WoD: 12’ AMRAP 500m Row 40’ OH Lunge (45# / 25#) 20…
Group: 3 in 3 Squats Russian Twists Light KBS WoD: 20’ AMRAP of an Upward Ladder For Rounds In round one, do 1 rep of…
Day 100 of the 100-Day Burpee Challenge Congrats to the half dozen members that have persevered over the last 100 days to complete a total…
Day 98 of the 100-Day Burpee Challenge Group: Junkyard Dog WoD: 5 Rounds for Time 20 Partner Push-ups 20’ of Team Tire Flips 50 total…