WOD

At Firewall Workout: AMRAP 24: 300m/250m Row 15 Pull-ups 15 Burpees 30 Hollow Rocks At Home Workout: Warm-up: 1:00 Inch Worm w/ Pigeon Stretch on each side at the bottom :45 Scorpions w/ chest stretch :30 Heel Reach Hip Hinges 1:00 Spidermans :45 Deadbugs :30...

At Firewall Workout: EMOM x 12: 3 Power Cleans 2 Rounds for time: 125 Double-unders 75 Air Squats 25 Power Cleans (95,65) At Home Workout: Rotate Through For 15 Minutes: 5-10/arm Upright Row 5/arm High Plank Thoracic Rotations (no reach through) 5 Tempo Push-ups...

Rotate for 15 minmutes: 8/arm DB Curls 12/Side Cossack Squat AMRAP 12: 15 Double KB Sumo DL (70,50) 12/9 Calories on Bike Erg 9 Hand-Stand Push-ups

At Firewall Workout: AMRAP 20: 10 DB Burpee Box Step-overs 20 DB Thrusters 300/250m on a machine Single DB (50,35) Box (24,20) At Home Workout: AMRAP 22: 22 Suitcase Reverse Lunges 22 Goblet Thrusters 22 Alternating Burpee DB Deadlifts Goal: >4 Rounds CAP: 22:00...

At Firewall Workout: Build up for 15 minutes: Hang Power Snatch x 3 For Time: 21-18-15-12-9 Power Snatch (75,55) Hollow Rocks x2 At Home Workout: EMOM x 16: Minute 1 – :40 Right Arm Renegade Row Hold Minute 2 – :40 Left Arm Renegade Row Hold Minute 3 – :50 Right Leg...

Our final Member of the Month for 2020 is Amber, CONGRATULATIONS!!!  This woman is the definition of true grit and determination.  She's been shattering her goals since day 1, and she's not showing any signs of letting up!  Thanks for inspiring so many around you,...

At Firewall Workout: For Time: 1,000m/800m Row 75 Wall-Balls (20,14) 60 Box Jump Overs (24,20) 30 Bar Muscle-ups At Home Workout: Warm-up: 1:30 Inch Worm + Spidermans 1:00 Dynamic Pigeon :45 Heel Pump Calf Stretch :30 Heel Reach Hip Hinges :45 Scorpions 1:00 Quad Pull...

At Firewall Workout: Rotate through for 15 minutes: Front Foot Elevated Double KB Split Lunges x8/Leg DB Tricep Kick Back x10/arm AMRAP 7: 21 Jumping Lunges 14 Push-ups At Home Workout: Rotate Through For 15 Minutes: 6-10/leg Goblet Front Foot Elevated Split Squats...

At Firewall Workout: Every 3:00 x 10 Alternate between A/B A: 20 Bar Facing Burpees 20 Push Jerks (155,105) B: 20 Toes-to-Bar 20 Hang Power Cleans (135,95) At Home Workout: Warm-up: BE SURE TO READ THE STIM BEFORE STARTING THE WORKOUT 5 Inch Worms 10/arm Shoulder Taps...

At Firewall Workout: Back Squat: Every 2:00 x 5 10 Back Squats 10 Minute Clock: Up Ladder by 2's... Calories on Bike Back Squat (135,95) *20 Double-unders after each set At Home Workout: Rotate Through For 15 Minutes 12/side Ab Bicycles w/ pause :30/side Lunge Hold 6...