WOD: 3 min AMRAP/ 1 min rest - 5 cycles 15 KBS 10 Goblet Squats 5 Burpees Lv1: 25/18 Lv2: 35/25 Lv3: 50/35 Restart AMRAP each new cycle Finish: Quad foam roll Couch Stretch QL stretch ...

Today is the Halloween Partner Costume WOD! Prizes for the best costumes! This is at our Mission Bay location (701 Mission Bay Blvd N). No classes/open gym at our indoor location. Come WOD, hang, drink, eat and cheer on! Costumes EXTREMELY ENCOURAGED. WOD 1: "Red...

WOD: 20 min AMRAP with an increasing ladder  2 Pistols 2 C2B Pull-ups  20 Double Unders Add 2 reps to each movement every round until time is up. Round 2 and 3 would be:  4 pistols 4 C2B 22 DU 6 pistols 6 C2B 24 DU ...

Strength: 5x5 Ring dips -AHAP 90 sec rest between sets WOD: 1 min stations for max reps x 5 rounds  Wall Balls, 20/14#  Box Jumps, 24/20" Cal Row Rest 1 min PEEK into the WEEK...

Strength: Clean Pulls 3-3-3-3 @ 85% + Rest  90 sec-2 min between sets WOD:  3 rounds for time 800m run 25 Power Cleans  Lv1: 65/45 Lv2: 85/50 Lv3: 115/75 PEEK into the WEEK...

Warm-up: “Marguerita” x 20 reps for quality VIDEO Strength: Strict Press 5 reps every 2.5 min x 5 sets start @ 65%- Try to do 3 sets at the same weight. WOD: 12 min Clock 100ft Handstand walk buy-in/ 300ft bear crawl buy-in AMRAP in remaining time 20 Alternating single arm DB Snatch 10 HSPU Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 PEEK...

Strength: Back Squat x 20 reps week 4 of 4 (add 5-10# from last week) WOD: 4x 500m Row Rest 2:00 min between sets Each row is for time PEEK into the WEEK...

A. Every 90 sec x 4 sets Clean High Pull + Hang Power Clean + 2 Push Press @ 50-60% B. Every 90 sec x 6 sets Power Clean + Hang Squat Clean + Push Press + Push Jerk @ 65-75% C.  Every 2 min x 5 sets  Power Clean + Squat clean +...

Strength: 15 min to  work up to 60% of 1 RM Deadlift (or a heavy set of 8 if you don’t know your 1RM) Partner WOD: For time and for rounds+reps Offense/Defense- 4x each  Def: 400m run Off: AMRAP while partner runs 30 Unbroken DU 5 Deadlift @ 60% of 1 RM *pick-up where you left off...