WOD

Part 1: E2MO2M 16 – 1 Shrug, 1 High Pull, 1 Power Clean, 1 Hang Squat Clean. Can build to heavier than WOD. Part 2:... Read More

Part 1: 10,8,6,4,2 Seated DB Press. Build to challenging 2. Rest 2 min btw sets Part 2: AMRAP 15 – 5 Dips, 20 Alt DB... Read More

7th Annual DHCF Winter Throwdown Team 1 Team 2 Team 3 Team 4 Team 5 Team 6 Jess J Jake Brendan Garrett Paul Billy Derek... Read More

Part 1: 3 x 12 MB Situps, 30 Sec HS Hold, 30 Flutter Kicks. Rest 90 seconds Part 2: AMRAP 10 -15 Jumping Squats, 12... Read More

Part 1: Split Jerks – 5,5,4,4,3 Build to hvy 3. Rest 2 minutes Part 2: AMRAP 7 – 5 T2B, 4 C2B, 3 Hang Squat... Read More

Part 1: Deadlifts – 5,5,4,4,3 Build to Hvy 3. Rest 2 minutes. Part 2:  AMRAP 12 – 3 weighted pull-ups (dumbell)6 push-ups on dumbbells9 dumbbell... Read More

WE ARE OPEN FOR THE 9 AM!!! 5:30am and 7am classes are cancelled tomorrow (Tuesday Dec 3rd). Driving looks to be pretty slippery with 3... Read More

Part 1: Tabata Planks & Tabata Bar Hangs Part 2: Row 5K Scale: 4K Notes: Stimulus = Endurance. Benchmark row. Steady pace trying to PR.... Read More

Part 1: Back Squats – 3,3,3,3,3 Building to a 3RM. Rest 2+ min Part 2: 200m Run, 30 V-Ups, 400/350m Row, 30 Pushups, 1000/900m Bike,... Read More

Part 1: EMOM 16 – 3 Weighted Dips & 3 Neg Hand Stands Part 2: “181005” 3 rounds for max reps:Power clean for 30 sec,... Read More

Part 2: “191118” 1 Round of: 150 DU, 30 S2O, 6 Legless Rope Climbs, Then 2 rounds of: 75 DU, 15 S2O, 3 Legless RC,... Read More

Part 1: Strict Press 5 Reps every 2 min x 5 @ 50% 1RM Part 2: Partner WOD – 4 Rounds (2:30 Work, :30 Rest)... Read More

WOD: “Angie” For time:100 Pull-ups100 Push-ups100 Sit-ups100 Squats  Scale: “An-Gee” 10 Rnds of 10 Pullups, 10 Pushups, 10 Situps, 10 Squats, Partner WOD, 1/2 Angie.... Read More

Part 1: Bulg Split Squats 5,5,5,5,5 each leg, Building Part 2: 1,2,3,4,5,6,7,8,9,10 Cal Bike, WBS, Cal Row, WBS. RX 20/14, L2 16/12, L1 12/8 Notes:... Read More

Part 1: Split Jerk – 5×5 @ 75%. Start at 50% 1RM add 5-8% each round Part 2: AMRAP 5 – 10 Push Press, 25... Read More

Part 1: 10 Min DU Practice Part 2: Damper/Drag Test – 5 Rnds of 2 min Row @ Max Effort w/ 4 minutes rest btw.... Read More

Part 1 Front Squats 4×5 moderate weight, same weight for all sets (60-65% 0f 1RM) Part 2 AMRAP 10 2 KBS 2 Box Jumps, 4... Read More

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th... Read More

WOD 500-300-200m row and 50-30-20 of ab mat sit ups directly into 30-20-10 of cals on bike and push ups

WOD  15-12-9 of Hang Power Clean, OHS use 60% of 1RM OHS