2 cycles at each station
30 seconds on/30 seconds off
Down-ups
KBS (70/53#)
Med Ball Cleans (20/14#)
S2OH (75/55#)
Rowing (cal)
Repeat for 3 cycles
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!
Start here
Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Luna’s face says it all!! Love this picture
Great pic!
Love the picture!
WOD rx’d
423 reps
What a sweaty mess!
Crazy score! Good job!
Amazing score Kevin!
2 cycles at each station
30 seconds on/30 seconds off
Down-ups
KBS (45#)
Med Ball Cleans (14#)
S2OH (55#)
Rowing (cal)
315 reps.
That 45# KBS destroyed me!! First time going so heavy. This is usually my russian KBS weight. Trying to break down that mental block of doing more than 35 KBS. Now I know I can do 45! … just not too many reps of it lol.
Nice race Trent on the down ups and the MBC. 🙂
Great job!
Great work Val!
Wod Rx’d
350 reps
Down ups 69
Kbs 49 got heavy after the first round
Mbc 66 got Mario leg locked
S2oh 97
Row 69
This was quite the creation
Good job coach
Great score Craig!
3 Rounds at each station
30 seconds work/30 seconds rest
Down-ups
KBS (35#)
Med Ball Cleans (10#)
S2OH (55#)
Rowing (calories burned = reps)
Total reps = 248
Very happy to have used 55lbs for the S2OH for the whole workout. It was hard.
Fun workout and really enjoyed the class Joanna.
Pre-class goat work with skipping balls to improve wrist action. One wall handstand for 20 sec. Thanks Ginette. 🙂
Great work!
Great work buddy!
Mobility
WUx1(15reps)
3 rounds at each station
2 cycles at each station
30 seconds on/30 seconds off
Down-ups
KBS (35#)
Med Ball Cleans (14#)
S2OH (55#)
Rowing (calories burned = reps)
Total reps = 300
Way to go Amy!
Great job Amy!
Mob. And WU x1(15reps)
Worked on negatives, pull-ups are getting closer
3 rounds
2 cycles of each:
KBS @35
[email protected]
S2OH @ 55
Rowing-calories burned equals reps
Total: 324
Next time try 45 KBS and 14 MBC
Really enjoyed this class! Thanks Joanna and Kevin!
Nice score missy!
Nice score Alaina!
Good job Alaina!
WOD rx’d
387 reps
Whoa Trent! Great score!
Way yo go Trent!
Mobility
WUx1
3 Rounds: 2 cycles at each station (30sec on/off)
Down ups
KBS @ 35#
Med ball clean @ 14#
S2OH @ 55#
Row (calories)
311 reps
Fun class. Thanks Joanna!
Nice job Melanie!
Nice seeing you today!
Looks like a fun one!
Mobility
Warm up x1 (15reps)
WOD: 3 rounds but 2 thirty second cycle followed by 30 sec rest
-kbs #35
-med ball #10
-S2OH #35 (should of gone heavier)
-row (for calories)
-down ups
Total: 252reps
Great work everyone….great class Jo!
Nice work Ginette.
Great job Ginette!