WOD: Monday, October 30th, 2023

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  4 Sets  ——————————————————————————————————– Workout: 4 Intervals (3 Min ON / 1 Min OFF)  *Pick up where you leave off  *One score – total # of rounds + reps completed  ——————————————————————————————————– Cardio… Read more »

WOD: Sunday, October 29th, 2023

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds w/ Partner  *For the row complete 200 Meters each *For the bike complete 500 Meters each  ——————————————————————————————————– Workout: Partner AMRAP x 20 Minutes  Partner A  Partner B – Complete 1 Round of: *Once… Read more »

WOD: Saturday, October 28th, 2023

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time  -Then complete 5 Rounds of:  *CRX: 3 Bar/Ring Muscle Ups ——————————————————————————————————– Cardio Option: For Time  -Then complete 5 Rounds of:  ——————————————————————————————————– Strength: Bench Press  4 Sets  ——————————————————————————————————–… Read more »

WOD: Friday, October 27th, 2023

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes)  4 Sets  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 5 Minutes  -Rest 2 Minutes and Repeat-  *4 Scores: ——————————————————————————————————– Cardio Option: 2 Intervals  AMRAP x 2… Read more »

WOD: Thursday, October 26th, 2023

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  4 Rounds  -Then- 2 Rounds  -Then- 1 Round ——————————————————————————————————– Cardio Option: For Time  4 Rounds  -Then- 2 Rounds  -Then- 1 Round ——————————————————————————————————– Core: 4 Rounds 

WOD: Wednesday, October 25th, 2023

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Deadlift (17 Minutes)  4 Sets  *NO Touch n go like previous weeks! ——————————————————————————————————– Workout: Every 6 Minutes x 3 Intervals -In remaining time AMRAP of:  *Start a brand new score each interval (3 total)  *Rope… Read more »

WOD: Tuesday, October 24th, 2023

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 5 Rounds  *CRX: 10 Alt Pistol Squats / 4 Overhead Squats (135/95)  ——————————————————————————————————– Cardio Option: 5 Rounds  ——————————————————————————————————– Core: 4 Rounds 

WOD: Monday, October 23rd, 2023

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  4 Sets  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  -Every 3 Minutes (not including 0:00) complete: *Score is total # of calories completed in 15 Minutes ——————————————————————————————————– Cardio Option: AMRAP x 15… Read more »

WOD: Sunday, October 22nd, 2023

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -Then- 4 Rounds  -Then- ——————————————————————————————————– Cardio Option: For Time  -Then- 4 Rounds  -Then- ——————————————————————————————————– Core: 4 Rounds 

WOD: Saturday, October 21st, 2023

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (not including 0:00) complete: *CRX: 2 Power Cleans (205/135)  *Score is total # of Rounds + Reps completed in 20 Min … Read more »