Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: Ladder + For Time Part A- Ladder x 14 Minutes 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, etc… -Rest 2 Minutes- Part B – For Time *Two… Read more »
WOD: Saturday, February 3rd, 2024 (Burpee Day 5)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -Then- 10 – 20 – 30 – 20 – 10 5 – 10 – 15 – 10 – 5 -Then- *RX+ Weights (155/105) *CRX Weights (185/115) … Read more »
WOD: Friday, February 2nd, 2024 (BURPEE DAY 4)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 9 Minute EMOM ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds -In remaining time complete max reps: *Two Scores: ——————————————————————————————————– Cardio Option: Every 4 Minutes x 4 Rounds -In remaining time complete max reps: ——————————————————————————————————–… Read more »
WOD: Thursday, February 1st, 2024 (BURPEE DAY 3)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: 2 Intervals AMRAP x 2 Minutes -Rest :30s- AMRAP x 6 Minutes -Rest 2 Minutes and Repeat- *RX+: 6 Chest 2 Bar Pull Ups *CRX: 6 Overhead Squats (135/95) / 6… Read more »
WOD: Wednesday, January 31st, 2024 (BURPEE DAY 2)
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 »
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