Team! Honoring Kevin’s 30th BD! 😉 TEAM: In teams of 2: 4 Rope Climbs (Share between partners) 13 Wall Ball Shots (14/20#)(EACH Partner) 30 Calories on the Bike, Row or Ski (Shared between partners) * 1988 second AMRAP 😉 (33:08 on the clock) POST YOUR TOTAL ROUNDS AND
Team fun! TEAM: “Hundy Fundy” 😉 100 Calories on Row/Bike/Ski (Sets of 20) 100 Burpees (Sets of 10) 100 Ring Rows (Sets of 10) 100 Burpees (Sets of 10) 100 Calories on Row/Bike/Ski (Sets of 20) (30:00 only!) Who can finish this??
Last open recovery day! TEAM: In groups of 2-3 depending on class sizes: 1500m Row or 1.5 Mile Bike or 1200m Ski 50-100 AbMat Sit Ups 1200m Ski or 1.5 Mile Bike or 1500m Row 50-100 Med Ball Slams (25-30/30-40#) (25:00 cutoff) Pick your number of Slams/Sit Ups
Team and some recovery work for 18.4! TEAM: 5000m Row or 6.2 Mile Bike * Every 4:00 on the clock perform a 1:00 Hollow Hold, Side Bridge Hold (:30ea side) OR Front Plank Hold as a team at the same time (this DOESN’T include the start of the workout)
Team Saturday! TEAM: In groups of 2, working just one at a time complete the following: 6 Lateral Burpees Over AbMat (Must complete a lateral jump over AbMat after each rep) 9 Ring Rows (Moderate to Hard Angle) 12 Med Ball Slams (20-25/30-40#) 15 Calories on the Rower/Bike/Ski (Change
18.2 recovery work 😉 TEAM: In groups of 2, working 1 at a time at any given time perform… 2000m Row/2 Mile Bike (Switch Each Round, if possible)(500m/.5 per partner) 150 Sit Ups (Switch every 15 reps) 10 Wall Walks (12″ off wall)(Have to alternate partners each rep) *
Some fun and recovery work for 18.1 on Sunday! TEAM: In teams of 2, working 1 at a time perform: 250 Singles/100 Double Unders (Alternate Each Round, If Possible) 50 Partner Wall Ball/50 Partner Slams * Alternate movements each round and pass the ball off after each rep on
Team Hero! TEAM: “Shawn-ish” 5 Mile Bike/5000m Row/Ski For Time* * Every 5:00, NOT INCLUDING the start of the workout perform: 50 Walking Lunge Steps 35/50 Push Ups (2:00 cap so you have time to row/bike) (35:00 cap for the entire workout) U.S. Army Captain Shawn G.
A revisit of our grand opening WOD from way back in 2012! TEAM: In groups of 2, working 1 at a time at any given time perform: 300 Single Unders 150′ of Rope Climbing/100 Ring Rows (Alternate movements… 10 full, 15 half or 20 seated rope climbs) 75 Weighted
Team Hero… Going long and with a friend! TEAM: In groups of two, working one at a time perform: “Riley” 2400m Row/Ski/2.5 Mile Bike 150 No Push Up Burpee 2.5 Mile Bike/2400m Row/Ski (30:00 cutoff) Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned
Team Hero Saturday! Bring a friend to 10am class! TEAM: In groups of 2, working 1 person only at any given time perform: “Pat” 25 STRICT Pull Ups/Ring Rows (20″ Box) * Alternate movement each round 50′ KB Front Rack Lunge (53/70#) 25 Hand Release Push Ups 50′
** LAST CHANCE TO JOIN OUR GREAT COMMUNITY FOR 3 FULL MONTHS THROUGH OUR HOLIDAY SPECIAL! Drop in for 10am class! TEAM: “Holy Hildy” 125 Calories on the Bike/Ski/Row 100 Empty Barbell Push Presses (33/44#) 75 STRICT Pull Ups or Ring Rows 100 Wall Ball Shots (14/20#) 125
Benchmark Team! TEAM: In groups of 2, working 1 person at a time any given time perform… “Rowing Angie” 100 Ring Rows (Easier Angle to Scale) 100 Hand Release Push Ups (Box – Scale) 100 Sit Ups 100 Air Squats 100 Calories on the Rower (25:00 cutoff) Scale
Team Benchmark Double Trouble! TEAM: In groups of 2, working just 1 person at a time at any given time perform the following: “Team Jackie Ann” 1000m Row/1 Mile Bike 50 Empty Barbell Thrusters (15-33/33-45#)(Scale to Med Ball, if needed) 30 Pull Ups/Ring Rows (Chest 2 Bar, if able)(Jumping
Team Hero! WORKOUT: “Jennifer” In groups of 2, working 1 person at a time at any given time, perform the following for rounds and reps in 26 minutes: 10 Ring Rows/Strict Pull Ups 15 KB Swings (35/53#) 20 Box Jumps/Step Ups (Alt. EA Round) Canadian 1st Class Constable
Simple Saturday & Team! TEAM: In groups of 2, working one at a time at any given time perform: 500 Single Unders 1000m Row/Ski (No Bike, if possible) 150 Seconds of Hollow Holds (Plank Hold)(Done Together) 200 Double Unders (4:00 cutoff) 150 Seconds of Hollow Holds (Plank Holds)(Done Together)
Team Saturday and drop in class for all comers at 10am! Little main site variation… TEAM: In groups of 2, working just 1 person at a time at any given time, perform: 15 DOUBLE Push Up Burpees 30 Calories on the Rower/Bike/Ski * 20 minute AMRAP *
Team Hero! WORKOUT: “Partner Coffland” Partner one performs a pull up HOLD for as long as they can… Once a partner fails or stops a hold you both must stop and perform the following before going back to the pull up bar to try to accumulate more seconds with
Small Business Saturday! Everyone is welcomed for 10am class PLUS we will be offering a special on our new athlete on ramp program for this day only! TEAM: In groups of 2, working FULL ROUNDS at a time before your partner can go complete the following: 5 Burpee
Team! If you’re new to our gym try us out for free at 10am! TEAM: 50 Burpees 100 Calories on the Rower/Bike/Ski 50 Burpee Box Jumps (20/24″)(16/20″) 100 Calories on the Bike/Ski/Rower 50 Burpee Pull Ups (Jumping CTB) 100 Calories on the Bike/Rower/Ski (25 minutes to try to finish
All we need is your name and email and we’ll give you the details on free class.
