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GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 scap pull ups 10 scap push ups 2 Rounds 10 kettlebell high pulls (each arm) 10 kettlebell strict press (each arm) Finish with: 10 Burpees Strength: Push Press (every 1:30) 5×5 (choose weight) MetCon: Welded: 2 Rounds 21-15-9 overhead squats (95#/65#) kettlebell swings (53#/35#) *18 minute time cap Welded Lean: 15 minute AMRAP 40 calorie row 30 double unders 20 jump switch lungesRead more

By: Dawn Swinney Welded, while incredibly physical, is also a mental workout, and it’s helped change how I look at challenge. Each WOD can take you through a range of emotions…”I’m so excited to be here! This one is my jam! Oh $$#%, there’s no way I can do THAT. This is crazy…am I crazy? I’m paying for this? This is awesome! This is hell. I killed that! That killed me.” And we all know all those thoughts can happen in the span of about 15 seconds or less. Attaching yourself to any of the thoughts that run through your head over the course of the 3-60 minutes of the day’s workout can distract you from being present and doing the best you can with what you have on that given day. Over the last 5 years of getting to be part of the world of Welded, I’ve realized something...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 250 meter row 15 second single leg glute bridge hold (each leg) 10 glute bridges both legs 10 banded good mornings Finish with: 30 hollow rocks Accessory Work: Super Set: 5×5 strict pronated pull ups 5×10 see-saw rows MetCon: Welded: 5 Rounds 10 deadlifts (increase each round) 10 Burpee Box Jump Overs (24″/20″) Men’s weights: 135#, 185#, 225#, 275#, 305# Women’s weights: 95#, 125#, 155#, 175#, 195# *15 minute time cap Welded Lean: “Barbara” 5 Rounds 20 pull ups 30 push ups 40 sit ups 50 air squats 3 minute rest *40 minute time capRead more

“Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.” GROUP CLASS WORKOUT Warm Up: 2 Rounds 200 meter run 14 single arm ring rows 14 kettlebell Romania deadlifts Finish with: 30 kettlebell swings 20 kettlebell split squats Strength: Snatch (14 minutes) find 1 rep max snatch OR 14×3 power snatch (every 1:00) MetCon: Test Day: “Coe” 10 Rounds 10 thrusters (95#/65#) 10 push upsRead more

“U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, Ohio, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on June 6, 2006, while conducting combat operations in Al Anbar province, Iraq. He is survived by his mother Diana Ross, father Bert, and brothers Darren and Kenny, both Marines.” GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: “Smykowski” For time: 6K run (3.72 miles or 10K row) 60 burpee pull ups *Wear a vest if you have one.Read more