Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes) *Last week of percentages before we test *Make sure you are resting at least 1-1:30 in between sets ——————————————————————————————————– Workout: 2 Intervals (8 Minutes ON / 2 Minutes OFF) -Then in… Read more »
WOD: Sunday, April 23rd, 2023 (Burpee Day 84)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds w/ Partner ——————————————————————————————————– Workout: Partner AMRAP x 21 Minutes Partner A Partner B *Once Partner A completes a FULL round partners will then switch *ONE machine but can have two barbells *Run counts… Read more »
WOD: Saturday, April 22nd, 2023 (Burpee Day 83)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -Then- 4 Rounds -Then- *ONE DB for the step overs and MUST be held in the suitcase position! *Switch hands whenever you’d like *CRX: 9 Clean… Read more »
WOD: Friday, April 21st, 2023 (Burpee Day 82)
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes) ——————————————————————————————————– Workout: AMRAP x 18 Minutes *Every 3 Minutes (not including 0:00) complete: *CRX: 3 Wall Facing Handstand Push Ups *Score is total # of rounds + reps completed in 18… Read more »
WOD: Thursday, April 20th, 2023 (Burpee Day 81)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Minute Cap) ——————————————————————————————————– Workout: For Time (30 Min Cap) *Every time you break complete: *CRX: 150 Unbroken Wall Balls / 3 Hang Power Cleans (185/115) *Score is either total time or total… Read more »
WOD: Wednesday, April 19th, 2023 (Burpee Day 80)
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Deadlift (17 Minutes) ——————————————————————————————————– Workout: 5 Intervals (2 Minutes ON / 1 Minute OFF) -In remaining time complete: *One score – total # of BFB accumulated across all 5 sets ——————————————————————————————————– Cardio Option: 5 Intervals… Read more »
WOD: Tuesday, April 18th, 2023 (Burpee Day 79)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -Into- -Into- -Then- -Then- -Into- -Into- *CRX Weights: (115/85), (135/95), (155/105) ——————————————————————————————————– Cardio Option: For Time 30 – 20 – 10 -Then- -Then- 10 – 20… Read more »
WOD: Monday, April 17th, 2023 (Burpee Day 78)
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes) ——————————————————————————————————– Workout: 2 Intervals AMRAP x 2 Minutes -Rest :30s- AMRAP x 6 Minutes -Rest 2 Minutes and repeat- *CRX: 12 Alt Pistol Squats *Four Scores: ——————————————————————————————————– Cardio Option: 2 Intervals … Read more »
WOD: Sunday, April 16th, 2023 (Burpee Day 77)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -Then- -Then- *Handstand Push Up Scaling Options: ——————————————————————————————————– Cardio Option: For Time -Then- -Then- ——————————————————————————————————– Core: 4 Rounds
WOD: Saturday, April 15th, 2023 (Burpee Day 76)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) *Front Squats come from the ground ——————————————————————————————————– Workout: AMRAP x 21 Minutes *Every 3 Minutes (not including 0:00) complete: *Score is total # of calories completed in 21 minutes *CRX:… Read more »
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