WOD: 4 Rounds for time 600m Run 30 Sit-ups 10 Deadlifts (225#/155#) *2:00 Rest between rounds* *Rounds 2 and 4, perform in the opposite direction* Mission Fit: 4 Rounds For Time 15 Calorie Row 9 Toes-to-Bar :30 Sec. Plank

Strength: Shoulder Press 5 x 5 Shoulder Press for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps WOD: FOR TIME 21-15-9 Push Press (115#/75#) Chest-to-bar pull-ups *After each round, perform ascending double under ladder* (50, 75, 100) Mission Fit: 10-1...

WOD: 7 Minute AMRAP 3, 6, 9, etc.... Calorie row Wall balls (20#/14#) -Rest 3:00, THEN: Repeat all reps straight through FOR TIME *Start with wall balls* Accessory Work: 3 Rounds of: 15 Rower pikes 30 Russian twists (15 per side) Max time double KB farmer wall sit...

WOD: Rest Day!

NO Saturday classes today but come in to cheer on your fellow gym friends as they take on the Stronger Together Fall Classic. Event begins at 9AM. WOD AT HOME:  AMRAP 18: 80/55 Calorie Bike 60 Push-ups 40 Pull-ups 20 Box Jumps (24/20") - With a partner. Partners...

Skill Work: Pre-Workout: Power Clean 1RM Build to a heavy single power clean WOD: AMRAP 10: 5 Power Cleans (205/145#) 10 Toes-to-Bar Mission Fit: AMRAP 12: 100m Run :30 Plank hold 15 Sit-ups

WOD: AMRAP 20: 20/15 Calorie Row 15 Ring Dips 10 DB Turkish Get-ups (50/35#) Skill Work: 3 Sets: 15 DB Bent Over Rows / Arm 15 Seated Leg Raise Over DB Mission Fit: 14 Minute AMRAP 30 Double unders 3 Pull-ups 6 Broad jumps 9 Air squats

WOD: 9 Sets For Load: Deadlift 3-2-2-2-1-1-1-1-1 Skill Work: Accumulate: 25 GHD Sit-ups 25 GHD Hip Extensions 25 Weighted Knee Raises 25 GHD Hip Extensions Mission Fit: 3 Rounds for Time 15 Echo Bike Calories 10 Burpee Box Jump Overs 5 Wall...

WOD: Interval Work 6 rounds for max calories 3 minute AMRAP 200m run 12 burpee box jump overs(24"/20") max calorie echo bike *rest 1:30 between rounds* Mission Fit: 8 Rounds For Time 150m Row 5 DB Shoulder-to-Overhead 10 Front Rack Lunges

Skill Work: Pre-Workout: Back Squat 2RM Build to a heavy set of 2 back squats WOD: For Time: 21 Back Squats (body weight) 7 Rope Climbs (15-ft.) 15 Back Squats 5 Rope Climbs 9 Back Squats 3 Rope Climbs Mission Fit: 4 Rounds for Time: 21 KB Swings 12 Push-ups 200m Run...

WOD: Rest Day!  

WOD: For Time With a Partner: 40 Box Jump Overs (30/24") 200-ft. Handstand Walk 40 Barbell Lunges (185/125#) 20 Muscle-ups 40 Hang Power Cleans (185/125#) 20 Front Squats (185/125#) 40 Synchro Bar-Facing Burpees - One partner working, one partner resting

WOD: For Time: 50-40-30-20-10 Double Unders GHD Sit-ups/V-ups Skill Work: Accumulate: 25 GHD Hip Extension 20 GHD Back Extensions 15 GHD Hip & Back Extensions Mission Fit: 2 Rounds For Time 200m Bear Hug Carry 20 Slam Balls 10 Slam Ball Goblet Squats...

WOD: Heavy Day - Back Squat 5RM 5 - 5 - 5 - 5 - 5 *every 2:00 for 10:00 (5 sets)* THEN: "StrongRAP!" 15 Minute AMRAP 60m Farmers carry 30m Sled push 10 Sandbag bear hug squats 3 Tire flips *All weighted movements AHAP!* Mission Fit: 5 Rounds For Time: 15/12 Calorie...

WOD: 4 Rounds For Time: 800m Run - Rest 2:00 Mission Fit: AMRAP 8 3 Toes-to-Bar 6 Alternating DB Snatch 6 Toes-to-Bar 12 Alternating DB Snatch 9 Toes-to-Bar 12 Alternating DB Snatch Cont.  

WOD: "The Thirteen" In teams of 2 13 Rounds for time: 26 Calorie row 8 Strict pull-ups 21 Shoulder to overhead (95#/65#) *Split work evenly between teammates* Mission Fit -At-Home: AMRAP 11 200m Row 8 Push-ups Directly into :20 push-up plank  ...

WOD: Rest Day!

WOD: "Bean" (Jene's 40th Birthday Bash!) Teams of 4 40 Minute AMRAP 40 Calorie row 40 Wall balls (20#/14#) 40 Box jump overs (24"/20") *Partner 1 accumulates reps* *Partner 2 performs a 400m bumper plate run (45#/25#)(pacer)* *Partner 3 accumulates reps on 2nd AMRAP*...

Skill Work: Pre-Workout: On a 10:00 Clock For Load: Build to a heavy clean deadlift to mid-thigh + hang power clean WOD: AMRAP 12: 2 Power Snatches (155/105#) 4 Power Cleans 60 Double Unders Mission Fit: 3 x 3 Minute AMRAP 3 DB Cleans 6 Push-ups 9 Squats *rest 1...

Skill Work: Pre-Workout: Build to a heavy thruster WOD: Fran For Time: 21-15-9 Thrusters (95/65#) Pull-ups Mission Fit: AMRAP 10 3 KB Swings 3 Sit-ups 6 KB Swings 6 Sit-ups 9 KB Swings 9 Sit-ups 12… cont.  

WOD: 5 Rounds For Time: 400m Run 1 Legless Rope Climb (15-ft.) 3 Rope Climbs (15-ft.) Skill Work: 4 Sets: 5 GHD Sit-ups + :20 GHD Sit-up Hold Mission Fit: 4 x 2 Minute AMRAP For Max Reps 18/15 Calories Bike Max Burpees *Rest 1 Minute Between Rounds...

WOD: For Time: 10 Muscle-ups 100 Air Squats 10 Muscle-ups 100/75 Calorie Row Mission Fit: For Time: 21-15-9 Calorie Row Wall Balls Pull-ups

WOD: 5 Sets For Load: 5 Push Press Skill Work: 4 Sets For Reps: :20 Archer Push-ups Rest :10 :20 Archer Rows Rest :10 Mission Fit: AMRAP 12 200m Run 20 Jumping Lunges 40 Double Unders

WOD: Rest Day!