Daily WOD

Push Press3-3-3-3 work to heavy 3 RFT of 20 WBS, 20 SDHP, 20 Push Press, 20 ab mat sit ups Rx 20/14. 75/55 L2 16/12... Read More

Snatch 1 high pull + 1 snatch build though 7 sets AMRAP 12 of 12 Cal row, 12 T2B, 12 Snatches Rx 95/65, L2 75/55... Read More

EMOM 10 even minutes 20 sec bar hang, odd minute 20 sec HS hold Partner WOD: 1000m row, 80 ab mat -sit ups, 70 push... Read More

OHS 1-1-1-1-1, Front Squat 1-1-1-1-1, Back Squat 1-1-1-1-1 MetCon 3x 20 (10 ea leg) weighted box step up, each round followed by 30 sec plank... Read More

Thruster 3-3-3-3 build to heavy For time 250m row 25 Thrusters, 25 Kettlebell swings, 25 Box Jumps , 250m row Rx 95/65, 53/35,24/20 L2 75/55,... Read More

Teams of 3 150 Burpees, 150 Back squats, 150 sit ups, 150 push press, also must accumulate 3000m rower. Rx 95/65 L2 75/55, L1 65/45... Read More

EMOM 12 rnds 0-3 ring hold or parallette hold 4-7 feet on ground ring dips, 8-12 ring dips or assisted ring dips (2-3) WOD: 4... Read More

Power cleans, 3-3-3-3 building to heavy 3, TNG, may only re adjust grip 3 Rft of 400m run, 10 power cleans, 5 rope climbs. Rx... Read More