WOD

Warm-up AMRAP 10 @ moderate pace: 100m Row 10 Inchworm + Down Dog pose 10 each Alternating Groiners 10 KB Goblet Squats 10 each Single... Read More

Metcon Active Recovery Metcon (AMRAP – Rounds and Reps) AMRAP 30 30 Single Unders 30 cal Row 3 Wall Walks 30ft Bear Crawl 30 Sit... Read More

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