WOD

Core strength: 1:30 Plank 1:30 Hollow Hold 1min Plank 1min Hollow Hold 30sec Plank 30sec Hollow Hold Metcon: 4:20 AMRAP of Bike Cals :40sec Rest... Read More

Auxiliary: 2min AMRAP of: 10m Shuttle Touches Metcon: 300m Sled Drag…90/45 50 HSPU’s…floor 50cal Row 50 Wall Balls…20/14…10/9 300m Run (outside) For Time (15min Time... Read More

Strength: 5min EMOM of: 2 Deadlifts Metcon: 3 Rounds of: 6min AMRAP of: 15/12cal Bike 12 Snatches…135/95 9 Burpee Over Bar 6min Rest For Total... Read More

Strength: 5min EMOM of: 2 Front Squats Metcon: 2 Rounds of: 42cal Row 30 Front Squats…115/75 30 Chest to Bar Pull Ups 2min Rest For... Read More

3 Rounds of: 3:20min AMRAP of Bike Cals :40sec Rest 3:20min AMRAP of Treadmill Cals :40sec Rest 3:20min AMRAP of: 10cal Row 10 Burpee Over... Read More

10:00am- Show up and we’ll get you and a partner into a heat! Today is a special day! We will be honoring a relative of... Read More

Strength: 5min EMOM of: 2 Power Cleans Metcon: 50cal Bike 40 Power Cleans…165/115 200 Double Unders For Time (13min Time Cap) Tomorrow Saturday 2.17.18 Starting... Read More

Strength: 6min EMOM of: 2 Shoulder Press @ 85% Metcon: 3 Rounds of: 21cal Treadmill 34 Butterfly Sit Ups 21 Shoulder to OH…115/75 2min Rest... Read More

Strength: 6min EMOM of: 2 Deadlifts Metcon: 5 Rounds of: 3min AMRAP of: 20/15cal Row 15 OHS…95/65 15 Hang Snatches…95/65 10 Shoot Throughs 3min Rest... Read More

Strength: 10min EMOM of: Even min- 6 Strict Chins Odd min- 6 Strict Dips Metcon: 2 Rounds of: 25/20cal Bike 10 Burpee Box Jump Over…24/20″... Read More