WORKOUTS

Stay up to date with news from HQ.

Workout 03/12/21

Open WOD 21.1 For time: 1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-unders Time cap: 15 min.

Read More

Workout 03/11/21

Strength: Bench jump rebound max height box jump – 15’ to Establish  Conditioning: For time: 20’ EMOM 10/8 cal assault bike  12 alt DB box step up 50/35 20” 12/10 cal row 1’ wall sit Rest  Accessories: 8×1 max distance broad jump 6×1 deadlift from

Read More

Workout 03/10/21

“Active Recovery/Open Gym” Ski ERG 100m/200m/300m/400m/500m/400m/300m/200m/100m – Rest 30” after each distance – Pace and Hold Core: 3 Rounds 15 Hip Extension 12 Med-ball Walkovers 9 Med-ball Side to Side Slams 6 Med-ball Hollow Rocks 2ct 3ea Kettlebell Turkish Getups

Read More

Workout 03/09/21

“Rogue cliffhanger challenge” Max effort bar hang Conditioning: 8’ AMRAP 8 ploy push ups 8 toes to bar 2’ rest 8’ AMRAP 8 tall kneeling DB push press 50/35 8 ghd sit ups Accessories: 5×5 banded narrow grip bench press 3×8 weighted straight bar dips

Read More

Workout 03/08/21

Strength: 8×3 Front Squat – @70% 1RM Conditioning: 4 Rounds 400m Run 25 Russian Kettlebell Swing (70/53)  25 Ab-mat Sit-ups 50 Double Unders

Read More

Workout 03/06/21

Partner WOD Buy in: 400m object carry Partner A- 20/14 MB Partner B- 53/35 KB Into.. 15 rounds 20 synchro air squats 10 toes to bar Cash out: 400m object carry Partner A-53/35 KB Partner B- 20/14 MB

Read More

Workout 03/05/21

Strength: Banded bench press  3×3 narrow grip 3×3 regular grip 3×3 wide grip – @70% 1RM bench press – Rest 30” between sets  1×8 wide grip top set (no bands) -70% 1RM on bar, will add 5lb each week made +25lb  Week 4 Conditioning: “CrossFit

Read More

Workout 03/04/21

Strength: 1RM front squat – 20’ to Establish  Conditioning: For time: 5-10-15 Cal bike -after each round of bike complete: 10 front squats 155/110 50 double unders Accessories: 8×1 max distance broad jump 6×1 deadlift from below knee 5x5ea SA KB front rack SL squat

Read More

Wednesday 03/03/21

“Active Recovery/Open Gym” 5 Sets 300m Row Fast Pace 100m Row Recovery Pace 100m Max Effort Sprint Pace 100m Easy Recovery Pace  Rest 4’ Core: 3 Rounds  15 Dumbbell Sit-ups 20 Dumbbell Russian Twist 20” Right Side Plank 20” Left Side Plank 20” Plank Center 

Read More
POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

Learn more about our privacy & cookie policy.

learn more about our membership options

Fill out the form below to get started.

Learn more about our privacy & cookie policy.