Daily 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