WOD

20min AMRAP of: 30 Sit Ups 30 KB Swings…70/53 60 Double Unders 15 Burpee Bar Touch For Total Reps  “JIMMY DYCE” hero workout and fundraiser... Read More

Strength: 3×5 Front Squat Metcon: 8min AMRAP of: 20 Chest to Bar Pull Ups 10 30m Shuttle Touches (touch a wall 10 times and return... Read More

Strength: 3×3 Bench Press Metcon: 30…20…10 of: Assault Bike Cals Hang Clean…115/75 HR Push Ups For Time (10min Time Cap)  

Strength: 3×3 OHS 3×3 SDLHP Metcon:  2 Rounds of: 7min AMRAP of: 24 OHS…115/75 24 Toes to Bar 24 SDLHP…115/75 24 Cal Row 7min Rest... Read More

ENDURANCE: 5 Rounds of: 40 Butterfly Sit Ups 40 Russian Twists…20/14 10 30m Shuttle Touches 2min Rest For Time   This coming Saturday “JIMMY DYCE”. Register... Read More

With a partner complete the following: 10 Rounds of: 30/20 Cal Bike 18 Chest to Bar Pull Ups 18 Front Squats…115/75 For Time (One partner... Read More

Strength: 3×5 Strict Chin Up Metcon: 10min AMRAP of: 5 Burpee Box Jumps…24/20″ 15 Snatches…95/65 For Total Reps   This Saturday Feb 13th 12:00pm “CHASING FITNESS”... Read More

Strength: 3×5 Front Squat Metcon: 60/30…40/20…20/10 of: High Wall Balls…20/14…12/11 Toes to Bar For Time (12min Time Cap)   This Saturday, “CHASING FITNESS” 12:00pm, $30. Learn... Read More

Strength: 3×5 Bent Over Row Metcon: 5 Rounds of: 500m Row 50 Double Unders 3min Rest For Time   **Register for “JIMMY DYCE”: https://www.eventbrite.com/e/jimmy-dyce-hero-wod-tickets-20909344412?invite=&err=29&referrer=&discount=&affiliate=&eventpassword= **Sign up... Read More

Strength: 5×2 Hang Squat Clean Metcon: 3 Rounds of: 30 Strict HSPU’s…25’s 15 Hang Squat Cleans…155/105 For Time (16min Time Cap)