Daily WOD

Part 1 Warm up movements Part 2 AMRAP 20 2 rope Climbs, 10 ring dips, 20 Ab mat Sit ups Scale  2 Rope climbs>3 rope... Read More

Part 1 Deadlift 5-4-3-3- building to WOD weight Part 2 To remember all of the people from the helicopter crash including Kobe Byrant and his... Read More

Part 1 Squat Cleans 5-4-3-2 to WOD weight  Part 2 AMRAP 15 10 Squat Cleans, 10 strict HSPU Rx 135/95 L2 115/75 L1 95/65 Scale>kipping... Read More

Part 1: Coaches Choice Mobility Part 2: AMRAP 30 – 50/40 Cal Bike, 50/40 Cal Row, 200 Speed Steps. Can work in any order but... Read More

Part 1: Clean & Jerk Warm-up Part 2: “Open 20.4 Adj” For Time30 Box Jumps 15 Clean-and-Jerks (95/65 lb)30 Box Jumps 15 Clean-and-Jerks (115/80 lb)30... Read More

Part 1: Warm-up/practice Movements Part 2: AMRAP 15 – 10 Curtis P’s, 10 Man Makers, 10 KB Taters. Rx 95/65, 40/30, 53/35. Scale: Lighter Weight... Read More

Part 1: Movement Prep Part 2: 2 rounds of                                 ... Read More

Part 1: Snatch Complex – 1 Snatch Deadlift, 1 Snatch High Pull, 1 Power Snatch, 1 Squats Snatch. Build to a heavy set in 5... Read More