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 »
WOD: Friday, October 20th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes) 4 Sets ——————————————————————————————————– Workout: 3 Intervals (5 Minutes ON / :90s OFF) -In remaining time, AMRAP of: *CRX: 3 Wall Facing Handstand Push ups *3 Total scores – Rounds + Reps… Read more »
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