WOD

Friday 6:30 pm will be cancelled so we can set up for Throwdown   Part 1 Power Snatch+OHS 4sets of ( 2+2) building to moderate... Read More

Part 1 Back Squat 4×8 same weight for all sets about 65%-70% of 1RM no missed reps Part 2 5 rft of 300m row 50... Read More

Part 1 Build to heavy thruster in 4 sets Part 2 AMRAP 12 7 Thrusters  9 C2B 11 Box Jumps Rx 105/75 L2 95/65 L1... Read More

Part 1 Squat Snatch 5-4-3-2 Part 2 AMRAP 10 10 Power Snatch, 10 Bar Facing Burpees RX 95/65 L2 75/55 L1 65/45

Partner WOD For time, Split work evenly, one partner works at a time 800m run, 200 Dus, 100 Squats, 800m run, 200 DUS, 100 Push... Read More

Part 1 3×12 Ball Crunches,  30 Sec Parallete or Ring Hold Part 2 5 RFT  20 KBS, 20 KB Lunges holding KB Goblet Style Rx... Read More

Part 1 Hang Cleans 4-3-2-2 Part 2 10-9-8-7-6-5-6-7-8-9-10 of Hang Cleans, Pull ups, Dus Rx 95/65 L2 85/55 L1 75/45 Scaled Part 1=DB Front Squats... Read More

Part 1 Split Jerk 3×4 at moderate weight (same weight for all reps) then 3×2 at heavier weight Part 2 For time 1000m row, 50... Read More

Part 1: Back Squat 5-4-3-2 heavy double Part2: For time 15 Lateral Burpees, 8 Back Squats, 12 Lateral Burpees, 7 Back Squats, 9 Lateral Burpees,... Read More

Part 1 Barbell Row 5,5,5,5 Part 2 AMRAP 18 30 WBS, 400m run, 10 Push Ups Rx 20/14 L2 16/12 L1 14/8 Scaled Barbell or... Read More

Part 1 Rope climbs  Part 2 5 RFT of 4 rope climbs, 12 Back Squats Rx 155/115, L2 135/95 L1 95/65 

“Move” For time 750m row, 800m run, 20 burpees, 500m row, 400m run, 15 Burpees, 250m row, 200m run, 10 Burpees

Part 1 Hang Power Cleans 4-4-4-4 Part 2 For time 20/14 cal row, 30 T2B, 40 Hang Power Cleans, 50 Push Press, 50 Dus Rx... Read More

Part 1 Deadlifts 3-3-3-3, tng no drop Part 2 3 rnds of 20 Deadlifts, 10 Push Jerks Rx 155/105 L2 135/95 L1 105/75 Scale Deadlifts=DBL... Read More

Part 1 Front Squat 4-4-4-4 Part 2 3RFT of 400m run, 50 Dus, 25 hollow rocks Scaling 400m run=300m run or 500m row, 50 Dus=100... Read More

Part1: Push Press 5-5-5-5 moderate weight Part 2 12-10-8-6-4 of Burpees, DB Clean Thrusters, C2B  Scale C2B=Regular Pull ups or jumping C2B or chin over... Read More

Part 1 T2B progression Part 2 WOD: “Log it” AMRAP 8 25 Squats 15 Ab Mat Sit ups 5 push ups   Scale Push Ups... Read More

Part 1: Weighted Sit-ups 10,10,10, 5, 5, add weight each set. Rest 2 min btw. Part 2: “Unbreakable” 30-25-20-15-10 of Unbroken Wall Balls & Unbroken... Read More

Part 1: Warm-up Lifts Part 2: “Tons” Teams of 3 Complete: 5000 lbs Push Press, 10,000 lbs back Squats, 15,000 lbs Deadlift while Rowing 5000m.... Read More

Part 1: 4 Rounds of 10 Scooter Circles(5 each way), 10 Plank Bird Dogs (5 each), 10 Strict Leg Raises (Bar hang). Rest 1 min... Read More