WOD

12min AMRAP of: 50cal Row 25 Burpee Bar Touch 1min Rest 12min AMRAP of: 50cal Bike 25 Push Ups (or HSPU) 1min Rest 12min AMRAP... Read More

With a partner, complete the following: 2000m Row (partner holds barbell overhead…115/75) 60 Front Squats…115/75 (partner holds plank) 60 Snatches…115/75 For Time

Auxiliary: 2×30/20cal Row (2-3min Rest after) For fastest Metcon: 4 Rounds of: 2min AMRAP of: 50 Double Unders 15 Burpee Box Jump Overs…24/20″ 25 KB... Read More

Strength: 10mins to work up to a heavy 2rm Clean n Jerk Metcon: 5 Rounds of: 10 Clean n Jerks…135/95 200m Sprint 1min Rest For... Read More

Strength: 6min EMOM of: 3 Shoulder Press Metcon: 89/72cal Row 55 HSPU’s…45’s (sub- HR Push Ups) 200m Sled Drag…225/180 400m Run For Time (15min Time... Read More

Strength: 5min EMOM of: 2 Thrusters 2 Weighted Chins Metcon: 2 Rounds of: 40 Thrusters…95/65 40 Pull Ups 40/30cal Bike 40 SDLHP’s…95/65 3min Rest For... Read More

No classes today everyone!! We will all be participating in “STEPS TO CURE SARCOMA”. There is a 5k along with a 1mile Run option. Please... Read More

With a partner, complete the following: 3 Rounds of: 15/8 Tire Flips 30 Burpee Box Jumps…20/18″ 30/20cal Bike For Time

Strength: 6min EMOM of: 2 Bench Press Metcon: 200m Sled Push…135/90 Then: 3 Rounds of: 25 Chest to Bar Pull Ups 20 KB Swings…70/53 50... Read More

Strength: 10mins to establish 2 heavy Power Cleans Metcon: 21…18…15… of: Power Cleans…135/95 HSPU’s (EMOM of 5 Back Squats…135/95) For Time (13min Time Cap)