WOD

Strength Weighted Pull-ups (1RM) Strict! Metcon Low intensity Recovery Metcon (Time) 10 RFT 3 Rope Climbs 10 HSPU 20 min cap. Beginner 10 RFT 6... Read More

Warm-up Strength Deadlift (1RM) 1×10 2×5 1-2×3 1-3×1 Metcon High intensity Recovery Cross Training Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of:... Read More

Warm-up Strength Front Squat (1RM) 1×10 2×5 1-2×3 1-3×1 Metcon Moderate intensity Recovery Metcon (AMRAP – Reps) AMRAP 12 2-4-6-8-etc. Alternating Double KB Lunges 53/35#... Read More

  Warm-up Heart racer Snatch BB warmup Clean and Jerk BB warmup   Olympic Lifting Oly meet style, 3 attempts per lift.   Snatch (1RM,... Read More

  Warm-up   Metcon High intensity   Metcon (Time) Every 6 min for 30 min: 10 Deadlifts 275/195# 20 Burpees 30 Wall Balls 20/14# 40... Read More

Warm-up Metcon Active recovery Metcon (Time) 3 RFT 1 min Hollow Hold 1 min Superman Hold 1 min Wall Facing HS Hold Rest 2 min... Read More

Basic Details PREVIEW Date: 01/13/2018 Program: Cross Training Locations:  Bed-Stuy, Clinton Hill, East Williamsburg, Williamsburg QOD Warm-up Skill Spend 10 min on Rope Climb technique. Metcon Moderate... Read More

  Warm-up   Strength Superset Every 2 min x5   Shoulder Press (5RM) 5×5 @ 90% of last week’s 5RM if you weren’t here.  ... Read More

Warm-up Strength Superset Every 2 min x5 Renegade Row (5×10 heavier than last week) Single Arm DB Upright Row (5×10 heavier than last week) Metcon... Read More

QOD   Warm-up   Strength Superset Every 2:30 x5   Back Squat (5RM) Or 5×5 @ 90% of last week’s 5RM if you weren’t here.... Read More