WOD Blog

All in.

SKILL: Rope Climb Technique Work (12MIN) WOD: 18 MIN Alternating EMOM 2-3 Rope Climbs/4 Strict Pull-ups+4 Strict T2B 5-7 Clean and Jerks 135/95 8-10 Bar Facing Burpees LV2:115/85 LV1:95/65 Log your scores on Beyond the Whiteboard Don't have a BTWB...

9:30 and 10:30am class only today! Strength 3 sets for quality: 12 Single Arm KB Front Rack Lunge 8 Barbell Bent Over Row 2 TGU each arm WOD: 12 min Alternating EMOM 18 KBS 53/35 12/10 Cal Bike *scale reps...

Open for Sunday! STRENGTH 4 sets of 20 sec Back rack holds @ 110% Of 1RM Back Squat (1 min rest) *this is to prepare your CNS for heavy loads* WOD: All for time: 3rds 15 Wall...

Open for Saturday! Cardio is ill-advised. Note our strength/skill/accessory WOD programmed. 8:30 am Lite N Tite 4 sets for quality: -5 windmills each side at heavy -8 half kneeling Fillly press -8 Cossack...

For the safety of you and our coaches it is not advised to do prolonged strenuous activity with this air quality. Therefore, we will not hold any classes Friday. Sorry...