WODs

WARM-UP 10:00 AMRAP 45-second Machine 10 Alternating V-Ups 25ft Bear Crawl 4 Burpees WORKOUT PREP 2 sets: 5/4 Calorie Machine (build in pace) 4 GHDs 10ft […]

WARM-UP 10:00 AMRAP 45-second Row 10 Deadbugs 10 Cossack Squats 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) STRENGTH 6 sets x […]

  Event 1: The Unknown STATION 1: ALL FOUR ATHLETES, ONE AT A TIME: “FRAN” 21-15-9 Thrusters Pull Ups Weight – RX: 45/30 Scaled: 20/15 STATION […]

WARM-UP 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Single Arm Dumbbell Bench (each) 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) […]

WARM-UP Banded Shoulders into 8:00 AMRAP 45-Second Row 10 Ring Rows 10 Single Dumbbell Shoulder Press (each) WORKOUT PREP 2 sets: 5/4 Calorie Row (build in […]

WARM-UP 2 sets: 10 Banded Pass Throughs 10 Dynamic Squat Stretch into 8:00 AMRAP 10 Cossack Squats 5 Hang Power Snatches empty bar 10 Box Step […]

WARM-UP 3:00 Row 3:00 Run -into- 2 Sets: 5/4 Calorie Row (build in pace) 50m Run (build in pace) 10 Walking Lunge Steps 5 Pike Push […]

WARM-UP Burgener Warm Up Clean + Skill Transfer (15:00) *10 minutes with a PVC or Empty Barbell *Perform 3-5 reps at each movement -into- 3x High […]

REMEMBERING THE TWO MEN WHO PUT THEIR HEARTS AND SOULS INTO THIS GYM! TEAMS OF 3 30 BURPEE BAR MUSCLE UPS 60 DB HANG SQUAT CLEANS […]