WOD

60/50 cal Row 50 HSPU’s 40/30cal Bike 30 Chest to Bar Pull Ups 20 High Wall Balls…20/14…12/11 30 Toes to Bar 40 Snatches…95/55 15 Ring... Read More

Strength: 3min EMOM of: 2 Front Squat Metcon: 27…21…15…9 of: Front Squat…135/95 Burpee Over Bar For Time (12min Time Cap) Sign up for the OPEN!!!... Read More

21min AMRAP of: 21…15…9 of: Clean n Jerk…135/95 Toes to Bar 1min Rest then: 15…10…5 of: Clean n Jerk…185/125 Toes to Bar 1min Rest then:... Read More

ENDURANCE: 4 Rounds of: 1000m Row 800m Run 3min Rest For Time OLYMPIC- Clean n Jerk

With a partner, complete the following: 4 Rounds of: 15 Partner Deadlifts…315/225 20 Burpee Box Jumps…24/20″ (share Reps) 3 Rope Climbs (share Reps) For Time

Happy Friday everyone! Today’s workout is a special one that honors a fallen American hero Sgt. James Fordyce. James Fordyce is the cousin and nephew... Read More

24min AMRAP of: 24/18cal Bike 24 Butterfly Sit Ups 24 Grasshoppers 24 KB Swings…70/53 24 Toes to Bar (Every 4min (2)30m Shuttle Touch, 1min Plank... Read More

Strength: 6min EMOM of: 2 Power Cleans Metcon: 15min AMRAP of: 49 Wall Balls…20/14…10/9 14 Power Cleans…185/125 7 Ring Muscle Ups For Total Reps

Strength: 4min EMOM of: 1 Shoulder Press 1 Push Press 1 Push Jerk Metcon: 21…15…9 of: Shoulder to Overhead…155/105 Calorie Row Deadlift…155/105 For Time (10min... Read More

Strength: 5min EMOM of: 3 OHS Metcon: 7 Rounds of: 15/12cal Bike 15 OHS…95/65 15 Chest to Bar Pull Ups 1min Rest For Time (21min... Read More