Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: 3 Intervals (5 Minutes ON / 2 Min OFF) -in remaining time AMRAP of: *3 Separate scores – Rounds + Reps for each interval ——————————————————————————————————– Cardio Option: 3 Intervals (5 Minutes… Read more »
WOD: Tuesday, January 30th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds *Front squats come from the floor ——————————————————————————————————– Workout: For time -Into- 10 – 8 – 6 – 4 – 2 5 – 4 – 3 – 2 – 1 -Then- -Into- 10 –… Read more »
WOD: Monday, January 29th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: For Time 1 Round -Into- -Then- 2 Rounds -Into- -Then- 3 Rounds *CRX Weights: (115/85) / (135/95) / (155/105) HSPU Scaling Options: ——————————————————————————————————– Cardio Option: For Time 1 Round -Into- -Then-… Read more »
WOD: Sunday, January 28th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: AMRAP x 18 Minutes *Every 3 Minutes (not including 0:00) complete: *Score is total # of calories completed in 18 minutes ——————————————————————————————————– Cardio Option: AMRAP x 18 Minutes *Every 3 Minutes… Read more »
WOD: Saturday, January 27th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: Every 4 Minutes x 4 Intervals -In remaining time AMRAP of: *RX+: 2 Hang Power Cleans (185/115) *CRX: 4 Bar/Ring MU / 2 Hang Power Cleans (185/115) *Pick… Read more »
WOD: Friday, January 26th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: Open Workout “21.2” For Time – 20 Minute Cap *DB Standards: *Burpee Box Jump Overs: ——————————————————————————————————– Masters 55+ Option: For Time – 20 Minute Cap *Step Ups allowed ——————————————————————————————————– Core: 5… Read more »
WOD: Thursday, January 25th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: AMRAP x 18 Minutes *Every 3 Minutes (not including 0:00) complete: *Score is total # of rounds + reps completed in 18 mins *HSPU Scaling Options: ——————————————————————————————————– Cardio Option: AMRAP x… Read more »
WOD: Wednesday, January 24th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: 4 Intervals (4 Minutes ON / :90s OFF) INTVS 1 and 3: -In remaining time complete max reps of: INTVS 2 and 4: -In remaining time complete max… Read more »
WOD: Tuesday, January 23rd, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -Into- 4 – 8 – 12 – 16 2 – 2 – 2 – 2 -Then- -Into- 16 – 12 – 8 – 4 2 –… Read more »
WOD: Monday, January 22nd, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Make-Up Day (17 Minutes) *Pick either the Power clean, Back Squat, or S2oh *When in doubt, Squat it out 🙂 ——————————————————————————————————– Workout: For Time 4 Rounds -Then- ——————————————————————————————————– Cardio Option: For Time 4 Rounds -Then-… Read more »
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