WOD

Warm-up Skill Spend 10-20 minutes working on CTB kipping and butterfly. If you cannot do AT LEAST 3 strict pullups, perform 4×10 banded pullups, OR... Read More

QOD What is your favorite neighborhood in Brooklyn? Warm-up Strength Superset Every 3 min for 15 min DB Renegade Row (5×8 each) Single Arm DB... Read More

Warm-up Strength Superset Every 3 min for 15 min Back Squat (5RM) DB/KB Single Leg RDL (5×8 each) Metcon Low intensity Recovery Metcon (AMRAP –... Read More

Warm-up Strength Superset Every 2:30 x5 Shoulder Press (5RM) MB Hand to Foot Passes (5×10 total passes) Metcon Moderate intensity Recovery Metcon (AMRAP – Rounds... Read More

Warm-up TotalBody04 2 min Assault Bike/Row x8e Crab Position Reaches x8 4 Point Squats x8 Pushup to Downward Dog x10 Wide Grip Bar Kips x15... Read More

METCON “12 Days of (whatever holiday you celebrate)” 1: Rope Climb 2: STOH 95/65# 3: Box Jumpovers 24/20″ 4: OHS 5: Burpees over the bar... Read More

STRENGTH (Superset every 3min for 9min) Shoulder Press (3×6 climbing to moderate) Tuck Ups (3×20) METCON AMRAP 15 3-6-9-12-etc. Pushups Sit Ups cal Row/Bike/Ski BEGINNER... Read More

“12 Days of (whatever holiday you celebrate)” 1: Rope Climb 2: STOH 95/65# 3: Box Jumpovers 24/20″ 4: OHS 5: Burpees over the bar 6:... Read More

STRENGTH Superset Every 3 min for 9 min Single Arm KB Bent Over Row (3×10 across) Single Arm KB Upright Row (3×10 across) METCON (Time)... Read More

STRENGTH (superset every 3min for 9min) Back Squat (3×6 climbing to moderate) *deload week, don’t go too heavy! Suitecase Deadlift (3×10 across) METCON (AMRAP –... Read More