Conditioning†: Partner WOD 40-30-20 rep rounds* of: Thrusters (95/63) Pull-ups GHD sit-ups Calories biked   For time *50 Wall-ball shots (20/14)@(10/9′) after each round   †Levels: Intermediate/70+ Advanced: 36-24-16 rep rounds, (80/53) barbell, 40 WB shots after each round (16/10) Beginner/70+ Scaled: 30-20-10 rep rounds, (65/43) barbell, 30 WB shots after each round (12/8)     Post...Read More

Register to volunteer for the Spring TRU Challenge, April 25th! Click HERE!   Conditioning: 40/32 Calories biked 30 Chest-to-bar pull-ups 20 Alternating pistols 30 Bar-facing burpees 20 Shoulder-to-overhead (135/93)   2 Rounds for time (30:00 cap)   †Levels: Intermediate/70+ Advanced: Same reps, chin-over-bar pull-ups, scaled pistols, (115/78) STOH Beginner/70+ Scaled: 32/24 calories biked, 16 ring...Read More

Register to compete at the Spring TRU Challenge, April 25th! Click HERE! Register to volunteer for the Spring TRU Challenge, April 25th! Click HERE!   Conditioning†: Partner WOD* 3000m Bike 28 Alternating dumbbell snatches (75/50) 26 Pull-ups   …rest 2:00, then…   1000m Row 24 Double dumbbell hang power clean and jerks (2 × 50/35)...Read More

Register to compete at the Spring TRU Challenge, April 25th! Click HERE! Register to volunteer for the Spring TRU Challenge, April 25th! Click HERE!   Conditioning: 400m Run 20 Sit-ups 10 Wall-walks 400m Run 20 Toes-to bar 20 Hand release push-ups 400m Run 20 Back extensions 10 Strict handstand push-ups   2 Rounds for time...Read More

Register to compete at the Spring TRU Challenge, April 25th! Click HERE! Register to volunteer for the Spring TRU Challenge, April 25th! Click HERE!   Conditioning: Partner WOD (equal work) 30-24-18-12-6 rep rounds of: Hang power cleans (135/93) Calories skied Front squats (135/93) Calories biked   For time (30:00 cap) †Levels: Intermediate/70+ Advanced: Same reps...Read More

Register to compete at the Spring TRU Challenge, April 25th! Click HERE! Register to volunteer for the Spring TRU Challenge, April 25th! Click HERE!   Strength: In 8:00, warm up to 80% shoulder press and 80% thruster, then… Every 2 minutes on the minute, perform: 2 Shoulder Press* ⇒ 3 Push Press*   4 rounds...Read More

Happy birthday, Coach Sarah! Register to compete at the Spring TRU Challenge, April 25th! Click HERE! Register to volunteer for the Spring TRU Challenge, April 25th! Click HERE!   Conditioning†: “It’s Fine” 25-ft Handstand walk 20 Calories biked/skied* 15 GHD sit-ups 10 Squat cleans (155/103) 5 Bar muscle-ups 75-ft Burpee broad jumps   4 rounds...Read More

Register to compete at the Spring TRU Challenge, April 25th! Click HERE! Register to volunteer for the Spring TRU Challenge, April 25th! Click HERE!   Conditioning: 25-ft Handstand walking 21 Calories biked 15 GHD sit-ups 9 Strict pull-ups 21 Double unders 15 Calories skied 9 Devil’s presses (2 x 50/35)   3 rounds for time...Read More

Register to compete or volunteer at the Spring TRU Challenge, April 25th! Click HERE!   Conditioning†: 3-Person Team WOD, equal work required 6 Rounds, alternating full rounds: 25-ft Dumbbell front rack lunges (2 x 50/35) 5 Wall-walks 5 Devils press (2 x 50/35) 25-ft Dumbbell overhead walking lunges (2 x 50/35)   For time (12:00...Read More

  Sprint Work: With a partner, and a 2-minute clock… Row for calories* …rest 2:00, then… With a partner, and a 2-minute clock… Bike for calories* …rest 2:00, then… With a partner, and a 2-minute clock… Ski for calories*   For total calories *Partners will alternate every 5 or 10 calories. Partners can choose, but...Read More