WOD / Events

Conditioning
5 Rounds for Time:
500/400m Row (FX: 400/300m)
20 Sit-Ups
15 Burpee Pull-Ups (FX: 6″ Target)
10 50′ Shuttle Runs
*35:00 Cap

Handstand Push-up/Handstand Walk Skills Clinic at 5:45 PM!
Sign up on ZenPlanner to reserve your spot!

Strength
In 15:00
Build to Heavy Hang Squat Snatch

FX:
Every 2:30, 6 Sets
2 Hang Squat Snatch w/ Pause at Hang
1-3) 60-65%
4-6) 65-70%

Conditioning
AMRAP 10
30 Box Jumps (24/20)
15 Overhead Squat (95//65) (FX: 75/55) (RX+: 115/80)
15 Hang Power Snatch (95//65) (FX: 75/55) (RX+: 115/80)

Coach Kevin will be hosting an Olympic Lifting Seminar on
Saturday, February 3rd from 11:30 – 1:30 PM!
We are capping the class at 12, so this is a great opportunity to get some 1-1 coaching and improve your snatch, clean, and split jerk! ALL levels are welcome and encouraged to participate!
Sign-up on Zen Planner or email [email protected] if you’re interested!

Strength
In 15:00
Establish 3RM Strict Press

Conditioning
5 Rounds for Time:
250/200m Row (FX: 200/150m)
3 Rig Complexes
*RX: 3 Toes to Bar + 2 Chest to Bar Pull-Ups + 1 Bar Muscle-Up
*RX+: Unbroken Complex of 3-2-1
*FX: 3 Toes to Bar + 2 Pull-Ups + 1 Chest to Bar Pull-Up
*12:00 Cap

Strength
Every 3:00, 5 Sets
Front Squat
1) 4 @75-80%
2) 2 @80-85%
3) 2 @85-90%
4) 1 @90-95%
5) 1 @95-100%+

FX:
1) 6 @70-75%
2) 6 @75-80%
3-4) 4 @80-85%
5) 2 @85-90%

*The RX path is building towards a 1RM in 2 weeks, while FX is working towards a 3RM.

Conditioning
3 Rounds for Time:
60 Double Unders (FX: 45)
20 Jump Squats
10 Power Cleans (155/105) (FX: 115/80) (RX+: 185/125)
*10:00 Cap

Conditioning
6 Rounds of :15 on/:45 off
1) AMRAP Calorie Row
2) AMRAP Calorie Bike
3) AMRAP Calorie Ski
4-5) Rest
*Score is total Calories

Finisher
Tabata (:20 on/:10 off)
1) Alternating V-Ups OR Tuck-Ups
2) Scissor Kicks
3) Alternating Bird Dogs
4) Plank
*8 Sets, 2 rounds through

“The Lou”
44 Rounds for Time: – w/ Partner, Split Any Way
4 Wallballs (20/14)
4 Pull-Ups
4 Burpees
4 Single Dumbbell Snatches (50/35) (FX: 35/20)

Strength
Every 2:00, 3 Rounds
1) 10 Back Rack Reverse Lunges (45-55% 1RM Back Squat)
2) 10 Hip Thrusts (60%+ 1RM Back Squat)

Conditioning
3 Rounds for Time:
400m Run (FX: 300m) (RX+: 500m)
80 Double Unders (FX: 64) (RX+: 100)
20 Jump Switch Lunges
*16:00 Cap

Come join us THIS SATURDAY for “The Lou” Workout!
(Sneak Peak of the workout below!)
We are joining gyms across the country to raise awareness and funds to support the “Live Like Lou Foundation,” which fights Lou Gehrig’s disease. This foundation was created to support a former gym owner and Games athlete who was diagnosed with ALS in 2022. 
“The Lou”
44 Rounds – Split with Partner
4 Wallballs
4 Pull-ups
4 Burpees
4 DB Snatches (50/35)
All you have to do is show up for Squad WOD!
Family/Friends are welcome – all drop-in fees will be donated to the Foundation!
If you would like to donate, click the link below! HERE: https://thelou.crowdchange.co/37444

Strength
Every 2:30, 6 Sets
3-Position Squat Clean
1-3) 65-70%
4-6) 70-75%
*Floor, Hang, High Hang
*Hold onto bar between reps

Conditioning
EMOM 12
1) 18/14 Calorie Bike (FX: 16/12) (RX+: 21/16)
2-3)
AMRAP
1 Squat Clean (185/125) (FX: 135/95) (RX+: 225/155)
4 Burpee Box Jump Overs (24/20)
4) Rest

CORE-FLEX tonight at 5:45 PM!
Come strengthen and stabilizing your core!

Strength
EMOM 12
1) 3-6 Muscle-Ups (Bar or Ring) (FX: 1-2)
2) 10-15 Weighted Hollow Rocks

Scaled:
1) 5 Banded Strict Pull-Ups w/ Pause in 3s Pause Hang
2) 5 Banded Strict Ring Dips w/ 3s Pause in Support Hold
3) 10-15 Hollow Rocks

Conditioning
For Time:
275/225m Ski (FX: 225/175m) (RX+: 325/275m) (1:00 Cap)
into…
10-8-6-4-2 50′ Shuttle Runs
20-16-12-8-4 Toes to Bar (FX: 15-12-9-6-4) (RX+: Unbroken)
*13:00 Cap