WOD

Strength: 10min to establish 1rm Shoulder Press Metcon: 30 HSPU’s…45’s 3min Rest 60cal Row 3min Rest 30 Snatches…155/105 For Time (15min Time Cap)  

Strength: 10mins to find a 1rm Back Squat Metcon: 30…20…10 of: OHS…115/75 Chest to Bar Pull Ups (400m Run, 2min Rest after each set) For... Read More

Auxiliary: 3min AMRAP of: Hollow Rock n Rolls Metcon: 2 Rounds of: 30/20cal Assault Bike 25 KB Swings…70/53 20 Burpee Bar Touch 3min Rest For... Read More

Auxiliary: 30m High Bar Prowler…0 30m Low Bar Prowler…0 30m High Bar Prowler…0 For Time Metcon: 21…15…9 of: Power Clean…205/135 (60 Double Unders after each... Read More

Strength: 3 Rounds of: 8 Weighted Pull Up 8 Shoulder Press 2min Rest Metcon: 3 Rounds of: 28 Toes to Bar 56 Wall Balls 4... Read More

NO CLASSES TODAY HAPPY EASTER!

*NO CLASSES ON SUNDAY* With a partner complete the following: 2 Rounds of: 100cal Row 800m Med Ball Run 80 Toes to Bar 70 SDLHP’s…135/95... Read More

Strength: 5×1 Thruster Metcon: 21…18…15…12…9…6…3 of: Thrusters…95/65 Burpee Over Bar For Time  

60/50cal Assault Bike 6 Rope Climbs 400m Run 6 Rope Climbs 60/50cal Assault Bike For Time  

Strength: 3×5 Bench Press Metcon: 5 Rounds of: 3min AMRAP of: 10 Snatches…135/95 10 Burpee Box Jumps…24/20″ 15/10cal Row 3min Rest For Total Reps