Saturday 1.13.2018


*Holiday Schedule for Monday (1/15): No 6am or 7am Classes!


Three sets for max reps of:
60 seconds of Push Presses (115/75 lb)
Rest 60 seconds
60 seconds of Box Jump-Overs (24″/20″)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds
60 seconds of Assault Bike (for calories)
Rest 3 minutes

Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.


You can find today’s workout here:


Row 800m @moderate pace (S/R between 28-32)
Rest 80 seconds
Row 200m @easy pace (S/R less than 26)
Rest 20 seconds
Row 600m @fast pace (S/R between 32-36)
Rest 60 seconds
Row 400m @moderate pace (S/R between 28-32)
Rest 40 seconds
Row 500m @fast pace (S/R between 32-36)
Rest 5 minutes
x 2 or 3 sets

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