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GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 single arm kettlebell high pull 10 single arm kettlebell press 5 tempo kettlebell deadlifts (3 second down/3 second up) Weightlifting (Welded): 3 Position Snatch (5 sets) 1. from the floor 2. below the knee 3. above the knee Snatch Pulls 5×3 @90% of max snatch MetCon (Welded Lean): 40 Min AMRAP 800 meter run or 1K row 15 med. ball slams (50#/30#) 20 air squatsRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded & Welded Lean: Partner WOD 100 shoulder to overhead (65#/45#) 100 back squats (65#/45#) 100/80 calorie ski 100/80 calorie row 100 box jumps (24″/20″) *30 minute time capRead more

By: Joaquin Ramirez Every year starting in February the Welded Open begins. The Open is the first stage in getting to the Welded games. It’s an online competition in which every Thursday a workout is put out and you have until Monday afternoon to do the workout and enter your scores. There is an Rx and scaled version of all the workouts so even if you are newer or haven’t mastered all the movements you can still take part in this year’s Open! This is a terrific way to challenge yourself and be on the same leaderboard as the fittest on earth. The Open workouts will be part of our regular group class programming on Friday’s so if you come on that day you will be doing the workouts any way. Every Friday night we have what we call Friday Night Throw Downs. You can sign up for a heat...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 8 barbell back squats 5 inchworms Strength: Pause Back Squat (every 1:30) Welded: 6×2 @ 70%(3 second pause at the bottom) Welded Lean: no strength MetCon: Welded: 4x 4 minute AMRAP 2 Rounds 10 hang power cleans (95#/65#) 30 double unders 1 minute rest Remaining Time: MAX toes to bar Welded Lean: 40 minute AMRAP 150/130 calorie bike 3 Rounds 15 deadlifts (135#/95#) 30 walking lunges Then: 150/130 calorie bike 2 Rounds 50 AbMat sit ups 25 push ups Remaining Time: MAX calorie bikeRead more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 15 kettlebell deadlifts 15 air squats 15 calorie machine Strength: Power Clean (every 1:30) 6×3 (choose weight) adv.: 75-85% MetCon: Welded: 3 Rounds 10-8-6 thrusters (95#/65#) bar facing burpees 1 minute rest after each round *18 minute time cap Welded Lean: 15 minute AMRAP 20/15 calorie row 15 push ups 10 kettlebell snatches (35#/26#, each side)Read more