Daily WOD

4 Rounds of: 50m Sled Push…180/110 25 KB Swings…70/53 25 HR Push Ups 3min REST For Time (20min Time Cap)    Post time n load... Read More

5 Rounds of: 5 Bar Muscle Ups (sub- chest to bar pull ups) 7 Chest to Bar 9 Toes to Bar 12 High Double Dip... Read More

ENDURANCE: Every 4min for 40min complete: 100m Row 400m Run For Slowest Round    Post slowest round to comments OLYMPIC- Clean n Jerk

With a partner complete the following: 20min AMRAP of: 42 Pull Ups 36 High Wall Balls…20/14…12/11 108 Double Unders For Total Reps    Post team... Read More

5 Rounds of: 1min AMRAP of Calorie Row 1min AMRAP of HSPU’s…floor 1min AMRAP of Toes to Bar 1min Rest For Total Reps    Congrats... Read More

3 Rounds of: 18 Burpee Box Jumps…24/20″ 24 KB Swings…70/53 400m Run For Time (15min Time Cap)    Post time and load to comments

21 Thrusters…115/75 12 Bar Muscle Ups 15 Thrusters…115/75 9 Bar Muscle Ups 9 Thrusters…115/75 6 Bar Muscle Ups For Time (10min Time Cap)    Post... Read More

25 Wall Walks 75cal Row For Time (12min Time Cap)    Post time to comments

3 Rounds of: 21 G.I. Janes 15 Squat Snatches…135/95 9 Chest to Bar Pull Ups 2min Rest For Time (15min Time Cap)    Post time... Read More

Friday night’s classes concluded with an unexpected astonishing act of amazing generosity. As many of you know my family has recently fell on hard times.... Read More

With a partner complete the following: 20min AMRAP of: 50m Sled Drag…135/90 50m Reverse Sled Drag…135/90 200m Run 20 Clean n Jerks…135/95 For Total Reps... Read More

50 High Wall Balls…20/14…12/11 5 Rope Climbs 40 High Wall Balls…20/14…12/11 4 Rope Climbs 30 High Wall Balls…20/14…12/11 3 Rope Climbs For Time (13min Time... Read More

50…40…30…20…10 of: Wall Ball Sit Ups…20/14 (12 Toes to Bar and 6 Burpees after each set) For Time (16min Time Cap)    Post time and... Read More

21…15…9 of: Hang Cleans…115/75 Front Squat…115/75 HSPU…25 For Time (10min Time Cap)    Post time and load to comments

50 Box Jumps…24/20 50 Pull Ups 50cal Row 50 HR Push Ups 50 KB Swings…70/53 For Time (14min Time Cap)    Post time and load... Read More

6min AMRAP of: 8 Snatches…165/115 16 Burpee Over Bar 24 Toes to Bar 32 Heavy Wall Balls…30/20…10/9 6min Rest then: 8min AMRAP of: 8 Snatches…165/115... Read More

ENDURANCE: 3 Rounds of: 1200m Run 7 Wall Walks 5min Rest For Time     Post time and load to comments OLYMPIC- Clean n Jerk

With a partner complete the following: 500m Row 400m Med Ball Run…20/14 500m Row 400m Med Ball Run…20/14 24 Rope Climbs 48 Burpee Box Jumps…24/20″... Read More

70 OHS…115/75 (200m Run every 2min)  For Time  (12min time cap)   Post time and load to comments

60…50…40…30…20…10 of: Double Unders (14 WB Sit Ups…20/14/ 14 Russian Twists…20/14) For Time (18min Time Cap)   Post time and load to comments

4 Rounds of: 3min AMRAP of: 12 KB Swings…70/53 8 Burpee onto plate 12 Chest to Bar Pull Ups 3min Rest For Total Reps   ... Read More

3 Rounds of: 24cal Row 12 Shoot Throughs 24cal Row 6 Wall Walks For Time (13min Time Cap)    Post time to comments

12min AMRAP of: 90 Wall Balls…20/14…10/9 40 SDLHP…115/75 30 Burpee Bar Touches 20 Ring Muscle Ups For Total Reps    Post load and total reps... Read More

ENDURANCE: 6 Rounds of: 800m Run 12 G.I. Janes 3min Rest For Time     Post time to comments OLYMPIC- Snatch

With a partner complete the following: 15min AMRAP of: 25 KB Swings…70/53 (25reps each) 10 Burpee Box Jumps…24/20″ (10reps each) 15 Push Press…115/75 (15reps each)... Read More

5 Rounds of: 3min AMRAP of: 25m Prowler Push…270/180 Remainder of 3min AMRAP of: Rope Climbs 3min Rest For Total Reps    Post total reps... Read More

21…15…9 of: Hang Cleans…155/105 (75 Double Unders after each set) For Time    Post time and load to comments

3 Rounds of: 21 Back Squats…135/95 21 Toes to Bar 400m Run For Time (13min time cap)   Congrats Kevin and Laura on their new... Read More

3 Rounds of: 4min AMRAP of: 10 Calorie Row 8 Strict HSPU’s…floor 4min Rest For Total Reps    Post total reps to comments

6 Rounds of: 13 KB SDLHP…70/53 13 Goblet Squats…70/53 13 Chest to Bar Pull Ups 13 Burpees onto Plate For Time (15min Time Cap)   Post... Read More

ENDURANCE- “RUNNER’S HIGH” 4 Rounds of: 800m Run 3 Rope Climbs 3min Rest For Time (40min Time Cap)    Post time to comments OLYMPIC- Clean... Read More

With a partner complete the following: 20 Rounds of: 6 Burpee Box Jumps…28/24″ 30m Reverse Sled Pull…180/135 8 Toes to Bar For Time (Partner one... Read More

30…20…10 of: Thrusters…95/65 KB Swing…70/53 (EMOM 2 Burpees) For Time (12min Time Cap)    Post time and load to comments

3 Rounds of: 1min Plank Hold 30 Med Ball Sit Ups…20/14 400m Row 30 Russian Twists…20/14 1min L-Sit Hold For Time (18min Time Cap)   ... Read More

5 Rounds of: 7 Ring Muscle Ups (sub- 14 Ring Rows or Bar Muscle Ups) 14 High Double Dip Wall Balls…20/14…12/11 3min Rest For Time... Read More