Workout of the Day

We will be doing the WOD and CASHOUT in class today. STRENGTH is optional during open gym. WOD: #change up 50 Wall Balls (20/14lbs) 800m Run (Row) 50 DB Snatches (50/35lbs) 800m Run 50 DB Snatches 800m Run 50 Wall Balls (20/14lbs) STRENGTH: #Split jerk:Work

WOD: #The Ghost 6 rounds of:1 minute of rowing1 minute of burpees1 minute of double-unders1 minute rest Try for as many reps as possible of EACH exercise, not just total score. CASHOUT: Alternating Dumbbell Bench Press + Double Dumbbell Bench*4 sets: 5 x (5 alt

WOD: #ski and sit AMRAP 15 20/16 Cal Row (Ski) 20 Weighted Ab Mat Sit Ups (Rx+GHD Sit Ups) 10 Strict DB Press (35/25lbs or 50/35lbs) Rx+Strict Handstand Pushups Competitor Option: 30/24 Cal Row (Ski) 30 Weighted Ab Mat Sit Ups (Rx+GHD Sit Ups) 15

We will be doing #GrettellWOD and Deadlift STRENGTH in class. Remember this a deload week so listen to your body regarding the other Optional Strength work. WOD: #Grettell 10 rounds3 Clean and Jerks (135/95) *Scale to 115/95lbs or 95/65lbs **BeachFit/No Barbell: 50/35 Hang DB Clean/Jerk

Happy Monday! This is a “deload week”. Enjoy! We will be doing the WOD and Front Squat Strength in class today. WOD: #thruster run For Time:18 Dumbbell Thrusters 50/53lbs Rx+(70s/50s) *Can sub 115/75lbs or 95/65lbs Barbell200m Run *Sub 250m row15 Dumbbell Thrusters200m Run12 Dumbbell Thrusters

WOD: #sweaty saturday With a Partner… 320 Double Unders Shared (1 Partner work, 1 Rest) *Scaled do same amount in singles 80 Med Ball Sit Ups (20/14lbs) (Lay facing each other and toss ball back and forth with each rep) 60 Burpee to a target

Will be doing WOD and CASHOUT in class today. ALL STRENGTH work is optional today. Do a little, or all of it, or none at all. Listen to your bod. WOD: #Jeff Gordon 6 Sets (1 Set every 5 Minutes) Scale to 4-5 Rounds if

WOD: #cardio bro sesh 10/8 Cal Assault Bike (Sub 14/12 Erg Bike or Ski Erg, 200m Run/200m Row) 12 Toes To Bar Or Weighted Ab Mat Sit Ups 12 Single Arm DB Floor Press (12 Each Arm) 12 Crush Curl (DB used for Floor press,

We will be doing WOD, Back/Front Squat STRENGTH, and CASHOUT in class. WOD: #Dale Earnhardt 3 Rounds75’ Handstand Walk *Scale to Bear Crawl or 4 Wall Walks 12 Power Snatches (135/95) *Scale to 115/75 or 95/65lbs *Don’t exceed 70% of Power Snatch-Rest 5 Minutes-3 Rounds75’

We wil be doing WOD and STRENGTH (Pause Clean work) in class. WOD: #Chase Elliott 3 Sets (1 Set every 10 Minutes)15-12-9 (11/8/6 Assault Bike)Calorie RowLateral Burpees Over Rower Target Time each set: sub 4 minutes Time Cap each set: 6 minutes Sprint WOD. Go