WOD: Tuesday, March 19th, 2024 (Burpee Day 50)

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)   ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  Ladder x 8 Minutes  2, 4, 6, 8, 10, 12, 14, 16, 18, 20 etc… -Rest 2 Minutes and Repeat- … Read more »

WOD: Monday, March 18th, 2024 (Burpee Day 49)

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  *New Strength Cycle: ——————————————————————————————————– Workout: For Time  4 Rounds  *Rest 1 Minute at the completion of each round Score is total time including the rest times  ——————————————————————————————————– Cardio Option: For Time … Read more »

WOD: Sunday, March 17th, 2024 (Burpee Day 48)

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / :90s OFF)  -In remaining time AMRAP of:  Intv1: 8 Box Jump Overs (24”/20) / 4 Power Cleans (135/95)  Intv2: 6 Box Jumps… Read more »

WOD: Saturday, March 16th, 2024 (Burpee Day 47)

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Open Workout “24.3”  For Time – 15 Minute Cap  5 Rounds  -Rest 1 Minute-  5 Rounds  *Scaled: *Masters 55+ RX:  ——————————————————————————————————– Core: 4 Rounds 

WOD: Friday, March 15th, 2024 (Burpee Day 46)

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then complete: 5 Rounds  *If you struggle with the run scale to an 800 Meter Run  *Wall Walk Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  -Then… Read more »

WOD: Thursday, March 14th, 2024 (Burpee Day 45)

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Practice rope climbs if you are doing them in the wod  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (including 0:00) complete: *Score is total # of rounds +… Read more »

WOD: Wednesday, March 13th, 2024 (Burpee Day 44)

Warm-up: Group Dynamic ——————————————————————————————————– Barbell Endurance: Burpee – Front Squat EMOM  EMOM x 5 Minutes  -Rest 1 FULL Minute-  EMOM x 5 Minutes  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  Odd Rounds (1 and 3):  -In remaining time complete… Read more »

WOD: Tuesday, March 12th, 2024 (Burpee Day 43)

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 12 – 10 – 8  -Then- -Into- 36 – 30 – 24  ——————————————————————————————————– Cardio Option: For Time  -into- 12 – 10 – 8  -Then- -Into-… Read more »

WOD: Monday, March 11th, 2024 (Burpee Day 42)

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 Intervals (5 Minutes ON / 2 Minutes OFF)  -In remaining time complete max reps of:  INTV1: (135/95)  INTV2: (155/105)  INTV3: (185/115)  *DB must be held in the… Read more »

WOD: Sunday, March 10th, 2024 (Burpee Day 41)

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 2 Rounds  -Into- -Then- 2 Rounds  -Into- -Then- 2 Rounds  *RX+: CRX: Same Gymnastics progression as RX+ ——————————————————————————————————– Cardio Option: For Time  -Then- 2 Rounds … Read more »