Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 9 Minute EMOM ——————————————————————————————————– Workout: AMRAP x 21 Minutes *Every 3 Minutes (not including 0:00) complete: *Score is total # of calories completed in 21 Minutes ——————————————————————————————————– Cardio Option: AMRAP x 21 Minutes *Every 3… Read more »
WOD: Saturday, November 11th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -Into- 11 – 9 – 7 -Then- -Into- 9 – 7 – 5 -Then- -Into- 7 – 5 – 3 *CRX Reps/Weights (toes to bar follow… Read more »
WOD: Friday, November 10th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes) ——————————————————————————————————– Workout: 2 Intervals (7 Minutes ON / 2 Min OFF) -In remaining time, AMRAP of: *Two Scores – Rounds + Reps for each interval *Handstand Push Up Scaling Options: ——————————————————————————————————–… Read more »
WOD: Thursday, November 9th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: For Time 2 – 4 – 6 – 8 – 10 10 – 20 – 30 – 40 – 50 -Then- -Then- 10 – 8 – 6 – 4 – 2 … Read more »
WOD: Wednesday, November 8th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Deadlift (17 Minutes) ——————————————————————————————————– Workout: 3 Intervals (1 Minute Station / :15s Transition) *3 Scores – Total # of reps accumulated across all stations ——————————————————————————————————– Cardio Option: 3 Intervals (1 Minute Station / :15s Transition) … Read more »
WOD: Tuesday, November 7th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: For Time 3 Rounds -Into- 3 Rounds ——————————————————————————————————– Cardio Option: For Time 3 Rounds -Into- 3 Rounds ——————————————————————————————————– Core: 4 Rounds
WOD: Monday, November 6th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean Complex (17 Minutes) 1 Squat Clean + 1 Front Squat *Retest Week! Be aggressive and PR!! ——————————————————————————————————– Workout: AMRAP x 15 Minutes *Every 3 Minutes (INCLUDING 0:00) complete: *Score is total # of Wall… Read more »
WOD: Sunday, November 5th, 2023
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 Minutes *Handstand Push Up Scaling Option: ——————————————————————————————————– Cardio Option:… Read more »
WOD: Saturday, November 4th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -Then- 5 Rounds -Then- *CRX: 5 Hang Power Cleans (185/115) ——————————————————————————————————– Cardio Option: For Time -Then- 5 Rounds -Then- ——————————————————————————————————– Strength: Bench Press 4 Sets ——————————————————————————————————–… Read more »
WOD: Friday, November 3rd, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes) 4 Sets ——————————————————————————————————– Workout: Ladder + For Time Part A – Ladder x 12 Minutes -In remaining time climb the ladder: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20,… Read more »
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