WOD

4 Rounds of: 4min AMRAP of: 20cal Row 15 Burpees onto plate 15 Pull Ups (sub- 6 Ring Muscle Ups) 15 High Wall Balls…20/14…12/11 4min... Read More

Enjoy your Labor Day everyone!!

**NO CLASSES LABOR DAY** ENDURANCE: 3 Rounds of: 100m KB Farmers Carry…53/70 400m Med Ball Run…20/14 10 High Wall Balls…20/14…12/11 800m Run 3min Rest For... Read More

With a partner complete the following: 2 Rounds of: 1500m Row (Partner holds pike position while other partner rows) 75m Walking OH Lunge…45/25 10 Rope... Read More

100m Prowler Push…180/110 2min Rest then: 5 Rounds of: 18 Wall Balls…20/14…10/8 10 Hang Cleans…135/95 For Time (14min Time Cap)   

75 Toes to Bar 100 Wall Ball Sit Ups…20/14 125 Russian Twists…20/14 150 Double Unders (EMOM of 10 Push Ups) For Time (18min Time Cap) ... Read More

3 Rounds of: 5min AMRAP of: 15 HSPU’s…25’s 15 Chest to Bar Pull Ups 15 Lateral Box Jump Overs…24/20″ 15 KB Swings…70/53 5min Rest For... Read More

1000m Row 3min Rest then: 18…16…14…12 of: Snatch…115/75 Burpee Over Bar For Time (18min Time Cap)  

6 Rope Climbs 21 Thrusters…115/75 400m Run 4min Rest 4 Rope Climbs 15 Thrusters…115/75 400m Run 3min Rest 2 Rope Climbs 9 Thrusters…115/75 400m Run... Read More

Endurance: 5 Rounds of: 400m Run 3 Burpee Over Wall 400m Run 3min Rest For Time    Olympic- Snatch