WOD

Strength: 8min EMOM of: Min1- 2 Back Squats (2sec pause at bottom) Min2- 2 Strict Pull Ups (2sec pause at top) Metcon: 3 Rounds of:... Read More

12min AMRAP of: Bike Cals 12min AMRAP of: Runner Cals 12min AMRAP of: 5 HSPU’s…45’s 10 KB Swings…70/53 15 Wall Balls…20/14…10/9 For Total Reps

*NO CLASSES TODAY* MERRY COMBINE EVERYONE!! Below is the heat list for the day’s Events. Your team is under the name of who registered your... Read More

*NO CLASS SATURDAY FOR THE COMBINE* Strength: 5min EMOM of: 2 Bench Press Metcon: 2 Rounds of: 42 Bench Press…135/95 21 Knees to Elbows 21... Read More

Here are the events for this year’s Triples Combine! 1. “ODB VOL. 3” Partner 1: 21…15…9 of: Burpee onto Plate (50m Sled Push before each... Read More

Strength: Every 2mins for 6mins: 3 TnG Snatches Metcon: 34…21…13 of: Burpee Bar Touch Snatch…115/75 For Time (14min Time Cap)

Auxiliary: Every 30sec for 4min find your max calhr in 5 pulls on the rower Metcon: 4 Rounds of: 3min AMRAP of: 20cal Row 40m... Read More

Strength: 8min EMOM of: 2 Shoulder Press 2 Strict Chest to Bar Pull Ups Metcon: 3 Rounds of: 6min AMRAP of: 21 Chest to Bar... Read More

Strength: Every 2min for 6min: 3 Back Squats 85%, 90%, 95% Metcon: 5min AMRAP of: 15 Burpee Box Jump Overs…24/20″ 15 SDHP’s…135/95 30 Wall Balls…20/14…10/9... Read More

3 Rounds of: 4min AMRAP of: Airrunner Cals 4min AMRAP of: Bike Cals 4min AMRAP of: 20 Clean n Jerk…95/65 15 Burpee Bar Touches 4min... Read More