Front Squat: 2 Rep Max & AMRAP 15 mins: Handstand Push-ups, Med Ball Cleans, Sit-ups and Double Unders
Front Squat: 2 Rep Max
Find your Front Squat 2 Rep Max.
BTWB
AMRAP 15 mins: Handstand Push-ups, Med Ball Cleans, Sit-ups and Dou…
Advanced RX: Lifting: Power Clean + Hang Power Clean & FT: Power Cleans and Rope Climbs & Checkout: 5 RFT: AbMat Sit-ups and Handstand Walks
Advanced RX Class:
Lifting: Power Clean + Hang Power Clean
Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Power Clean 1-1-1…
Team WOD: Chipper: Burpee Box Jumps, Toes-to-bars, Hang Power Cleans, Sit-ups, and Double Unders
Team WOD: Chipper: Burpee Box Jumps, Toes-to-bars, Hang Power Cleans, Sit-ups, and Double Unders
As a team of 2 complete for time:
25 B…
Sumo Deadlift: 3-3-3 & AMReps 7 mins: Deadlifts and Lateral Burpees & Option 2: AMRAP 7 mins: Single Dumbbell Hang Clean & Jerks and Burpee Over Dumbbells
Sumo Deadlift: 3-3-3
Sumo Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
AMReps …
Alt EMOM 10 mins: Strict Pull-ups and Ring Dips & 3 RFT: Wall Balls and Bar Muscle-ups
Alt EMOM 10 mins: Strict Pull-ups and Ring Dips
Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Ring Dips
BTWB
…
Snatch: 1-1-1-1-1 & 4 RFT: Rows, Push-ups and Squat Snatches
Snatch: 1-1-1-1-1
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
4 RFT: Rows, …
Winter is here!
Tuesday 2/12 ALL Classes cancelled due to the White Walkers breaking through the Wall. Fend for yourselves today!
Stay tuned for announc…
Front Squat: 3 Rep Max & AMRAP 12 mins: Front Squats, Chest-to-bar Pull-ups and Double Unders
Front Squat: 3 Rep Max
Record your best Front Squat 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
…
All Friday afternoon classes have been CANCELLED
All Friday afternoon (all PM) classes have been CANCELLED due to Snowmageddon 2.0. (We don’t want anyone risking an accident trying to get …
Advanced RX: EMOM for 10 mins: Power Snatch & FT: Rows, AbMat Sit-ups and Power Snatch
Advanced RX: EMOM for 10 mins: Power Snatch
1 Power Snatch, pick load
Every 1 min for 10 mins.
BTWB
FT: Rows, AbMat Sit-ups and P…
Team WOD: 50-40-30-20-10: Row, Power Snatches and Box Jumps
Team WOD: 50-40-30-20-10: Row, Power Snatches and Box Jumps
As a team of 2 complete 50-40-30-20-10 reps, for time of:
Row Calories
Pow…
Sumo Deadlift 5-5-5 & 5 RFT: Double Unders, Kettlebell Swings, and Medicine Ball Cleans
Sumo Deadlift 5-5-5
Sumo Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
5 RFT: D…
Power Clean & Jerk 1-1-1-1 & 10-9-8-7-6-5-4-3-2-1: Dumbbell Burpees and Handstand Push-ups
Power Clean & Jerk 1-1-1-1
Power Clean & Jerk 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between set…
Strict Pull-ups : 10-8-6-4-2 & FT: Rows, Overhead Squats, and Muscle-ups
Strict Pull-ups : 10-8-6-4-2
Strict Pull-ups 10-8-6-4-2
Rest as needed between efforts.
BTWB
FT: Rows, Overhead Squats, and Muscl…
Front Squat: 5 Rep Max & Saved by the Barbell
Front Squat: 5 Rep Max
Record your best Front Squat 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
…
Bench Press 9-7-5-3-1 & 3 RFT: Air Squats, Push-ups and Row
Bench Press 9-7-5-3-1
Bench Press 9-7-5-3-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
3 RF…
Bench Press 9-7-5-3-1 & Chipper: Row Calories, Box Jump Overs, Power Snatches, and Toes to Bar
Bench Press 9-7-5-3-1Bench Press 9-7-5-3-1
Use the heaviest weight you can for each set.
Rest as needed between sets.BTWB
Chipper: Row Ca…
Advanced RX: Deadlift 5-4-3-2-1 & 5x AMRAP 3 mins: Muscle-ups, Deadlifts and Kettlebell Swings
Advanced RX (or Advanced Rehab?) Class:
Deadlift 5-4-3-2-1
Deadlift (Touch and Go) 5-4-3-2-1
Use the heaviest weight you can for each …
Team WOD: 3 RFT: Partner Runs, Kettlebell Swings, Box Jump Overs and Deadlifts
Team WOD: 3 RFT: Partner Runs, Kettlebell Swings, Box Jump Overs and Deadlifts
As a team of 2 complete 3 rounds for time of:
Partner Ru…
Front Racked Alternating Reverse Lunge 8-8-8-8 & 50-40-30-20-10: Double Unders and Walking Lunges
Front Racked Alternating Reverse Lunge 8-8-8-8
Front Racked Alternating Reverse Lunge 8-8-8-8
Use the heaviest weight you can for each …
Power Snatch (Touch & Go) 5-4-3-2-1 & AMRAP 10 mins: Power Snatches, Lateral Burpees and Toes-to-bars
Power Snatch (Touch & Go) 5-4-3-2-1
Power Snatch (Touch & Go) 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as …
Hang Squat Clean + Front Squat: 1-1-1-1-1 & 27-21-15-9: One Arm Dumbbell Snatch, Wall Ball and Run
Hang Squat Clean + Front Squat: 1-1-1-1-1
Hang Squat Clean + Front Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest …
Push Press: 3-3-3-3 & AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups, AbMat Sit-ups and Row
Push Press: 3-3-3-3
Push Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
AMRAP 16 …
Back Squat: 1 Rep Max & 30-20-10: Power Cleans and Back Squats
Back Squat: 1 Rep Max
Record your best Back Squat 1 rep max lift.
BTWB
30-20-10: Power Cleans and Back Squats
30-20-10 reps, fo…
Advanced RX: Bear Complex 1-1-1-1-1 & FT: Squat Cleans, Handstand Push-ups, and Run Ladder
Advanced RX Class:
Bear Complex 1-1-1-1-1
Bear Complex 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between…
Team WOD: AMRAP 20 mins w/ Buy-in: Row and Run then Medicine Ball Cleans, Pushe Press, and Medicine Ball Sit-ups
Team WOD: AMRAP 20 mins w/ Buy-in: Row and Run then Medicine Ball Cleans, Push Press, and Medicine Ball Sit-ups
As a team of 2 in 20 min…
Deadlift 2-2-2-2-2 & Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Box Jumps
Deadlift 2-2-2-2-2
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
Alt EMOM 1…
Lifting: 1 Squat Snatch + 1 Overhead Squat & 5 RFT: Chest-to-bar Pull-ups, Overhead Squats and Runs
Lifting: 1 Squat Snatch + 1 Overhead Squat
Squat Snatch 1-1-1, using heaviest weight per set
Overhead Squat 1-1-1, using heaviest weigh…
Hang Power Clean 3-3-3 & AMRAP 12 mins: Dumbbell Burpees, Dumbbell Clean & Jerks, and Toes-to-bars
Hang Power Clean 3-3-3
Hang Power Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
AM…
Hang Power Clean 3-3-3
Hang Power Clean 3-3-3Hang Power Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.BTWB
Back Squat: 2 Rep Max & 3 RFT: Double Unders, Air Squats and Row
Back Squat: 2 Rep Max
Find your Back Squat 2 Rep Max.
BTWB
3 RFT: Double Unders, Air Squats and Row
3 rounds for time of:
75 D…
Push Jerk: 2-2-2-2-2 & J.T.
Push Jerk: 2-2-2-2-2
Push Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
J.T.
2…
Push Jerk: 2-2-2-2-2
Push Jerk: 2-2-2-2-2Push Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.BTWB
Team WOD: FT: Partner Wall Balls, Box Jump Overs, and Partner Deadlifts
Team WOD: FT: Partner Wall Balls, Box Jump Overs, and Partner Deadlifts
As a team of 2 complete for time:
60 Partner Alternating Wall B…
Advanced RX: Partner deadlift 3-3-3-3-3
Advanced RX: Partner deadlift 3-3-3-3-3Partner deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between set…
Advanced RX: Partner deadlift 3-3-3-3-3 & Team WOD: FT: Partner Wall Balls, Partner Deadlifts, Handstand Walks
Advanced RX Class:
Partner deadlift 3-3-3-3-3
Partner deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed…
Strict Pull-ups: 3×10
Strict Pull-ups: 3x10Strict Pull-ups 3×10
Rest as needed between sets.
* 3 sets of 10 strict PU or scale to a number you can do for all th…
Strict Pull-ups: 3×10 & FT: Rows and Power Snatch Chipper
Strict Pull-ups: 3×10
Strict Pull-ups 3×10
Rest as needed between sets.
* 3 sets of 10 strict PU or scale to a number you can do for a…
EMOM for 8 mins: Squat Clean & Jackie
EMOM for 8 mins: Squat Clean
1 Squat Clean, pick load
Every 1 min for 8 mins.
BTWB
Jackie
For time:
Row 1000m
50 Thrusters (45…
Push Press 5-5-5-5 & AMRAP 11 mins: Double Unders, Toes-to-bars, Dumbbell Front Squats and Dumbbell Push Press
Push Press 5-5-5-5
Push Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
AMRAP 11 m…
Back Squat: 3 Rep Max & FT: Rope Climbs, Run, Back Squats
Back Squat: 3 Rep Max
Record your best Back Squat 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
BT…
Bench Press: 10-8-6-4-2 & FGB Style: Row Calories, Box Jumps and Hand Release Push-ups
Bench Press: 10-8-6-4-2
Bench Press 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
F…
Advanced RX: Snatch Balance: 2-2-1-1-1 & FT: Alternating Dumbbell Snatches, Lateral Burpees, Power Cleans
Advanced RX Class:
Snatch Balance: 2-2-1-1-1
Snatch Balance 2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed be…
Team WOD: AMRAP 20 mins: Team Runs, Power Cleans, Lateral Burpees and Alternating Dumbbell Snatches
Team WOD: AMRAP 20 mins: Team Runs, Power Cleans, Lateral Burpees and Alternating Dumbbell Snatches
As a team of 2 complete as many roun…
Advanced RX: Snatch Balance: 2-2-1-1-1
Advanced RX: Snatch Balance: 2-2-1-1-1Snatch Balance 2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.BTWB
Clean & Jerk : 1-1-1-1 & 6 RFT: Runs, Clean & Jerks and AbMat Sit-ups
Clean & Jerk : 1-1-1-1
Clean & Jerk 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
…
Nate
Nate
Complete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)
Chief Petty …
Squat Snatch 1-1-1-1 & E2MOM for 12 mins: Wall Balls and Squat Snatches
Squat Snatch 1-1-1-1
Squat Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
E2MOM …