Daily WOD

5 Rounds of: 8 Thrusters…115/75 16 Chest to Bar Pull Ups 8 Thrusters…115/75 16 Toes to Bar For Time (15min Time Cap)   Post time and... Read More

“BURNT LUNG” 10 Rounds of: 5 Burpees 15 Wall Balls…20/14…10/8 400m Run For Time   Post time and load to comments OLYMPIC– Clean n Jerk

With a partner complete the following: 200 Double Unders  100 HSPU’s 100 Toes to Bar 30 Tire Flips For Time (15min Time Cap)    Post... Read More

6…9…12…15…18…21 of: Burpee Box Jump…24/20″ (3 Rope Climbs after each set) For Time (14min Time Cap)    Post time to comments

3 Rounds of: 4min AMRAP of: Cash in- 50m Sled Pull…135/90 15 KB SDLHP…70/53 40 Double Unders 4min Rest For Total Reps    Post load... Read More

12min AMRAP of: 21 Wall Ball Sit Ups…20/14 15 HSPU’s…25’s 9 Hang Cleans…165/115 For Total Reps   Post load and total reps to comments

1000m Row 50 KB Swings…70/53 50 Burpee Bar Touch 50 Wall Balls…20/14…10/9 50 Pull Ups 800m Run For Time (18min Time Cap)    Post time... Read More

27…21…15…9 of: Toes to Bar OHS…115/65 For Time (15min Time Cap)   Post time and load to comments

ENDURANCE– “CUT THROAT” 6 Rounds of: 200m Sprint 15 KB Swings…70/53 400m Run 2min Rest For Time    Post time and load to comments OLYMPIC–... Read More

10 Rounds of: 50m Prowler Push…180/90 15 S2OH…115/75 For Time *one partner completes a round while the other partner rests  (22min Time Cap)    Post... Read More

5 Rounds of: 3min AMRAP of: 12 High Double Dip Wall Balls…20/14…12/11 3 Rope Climbs 3min Rest (For Total Reps)    Post total reps and... Read More

50…40…30…20…10 of: Russian Twists…20/14 Toes to Bar Double Unders For Time (15min Time Cap)   Post time to comments

3 Rounds of: 15…10…5 of: Burpee Box Jumps…24/20 KB Swings…70/53 4min Rest (23min Time Cap)   Post time and load to comments

2 Rounds of: 1000m Row 40 HSPU’s…floor 30 Chest to Bar Pull Ups 3min Rest For Time (20min Time Cap)    Post time to comments

3 Rounds of: 5min AMRAP of: 21 Hang Cleans…95/65 15 Front Squats…95/65 9 S2OH…95/65 (3 Burpees EMOM) For Total Reps   Post total reps and load... Read More

EASTER SUNDAY NO CLASSES

With a parter complete: 5 Rounds of: 15 Burpee Tire Flips 200m Med Ball Run…20/14 For Time    Post team time and load to comments

5…4…3…2…1 of: Rope Climbs Snatch Complex…135/95  (Complex=2 Snatch, 2 OHS) For Time (16min Time Cap)   Post time and load to comments

5 Rounds of: 12 Toes to Bar 20 Double Unders 12 Med Ball Sit Ups…20/14 20 Double Unders 12 Russian Twists…20/14 (Left side, Right side=... Read More

2 Rounds of: 6min AMRAP of: 30 Cal Row 9 Bar Muscle Up (Sub- 12 Pull Ups, 12 Push Ups) 6min Rest For Total Reps ... Read More

3 Rounds of: 400m Run 10 Clean n Jerks…165/105 2min Rest For Time (14min Time Cap)    Post time and load to comments

12min AMRAP of: 50 Wall Balls…20/14…10/9 25 Chest to Bar Pull Ups 25 KB Swings…70/53 25 Burpee Box Jumps…24/20″ 25 HSPU’s…25’s 50 Pistols For Total... Read More

ENDURANCE– “PINEAPPLE EXPRESS” 40min AMRAP of: 10 G.I. Janes 10 Toes to Bar 30 Double Unders (400m Run every 5min) For Total Reps   Post total... Read More

With a partner complete the following: 12 Rope Climbs 36 Burpee Box Jumps…24/20″ 72 KB Swings…70/53 800m Med Ball Run…20/14 For Time (18min Time Cap)  ... Read More

27…21…15…9 of: Calorie Row Thrusters…95/65  For Time  Post time and load to comments 

4 Rounds of: 4min AMRAP of: 15cal Row 15 Wall Ball Sit Ups…20/14 4min Rest For Total Reps   Post load and total reps to comments

45 Hang Snatch…115/75 45 Burpee Over Bar 800m Run For Time (14min Time Cap)     Post time and load to comments

40…30…20 of: Chest to Bar Pull Ups Box Jumps…24/20″  For Time (12min Time Cap)  Post time and load to comments

2 Rounds of: 8min AMRAP of: 50cal Row 35 Thrusters…115/75 25 Burpee onto plate 8min Rest For Total Reps   Post load and total reps... Read More

ENDURANCE–  4 Rounds of: 800m Run 25 KB Swings…70/53 2min Rest For Time   Post time and load to comments OLYMPIC– Snatch

With a partner, complete the following:   80 Burpee Box Jumps…24/20″ box  150 Wall Balls…20/14 pounds…10/9 feet 25 Rope Climbs  For Time Post team, time and... Read More

8min AMRAP of: 3 HSPU 3 Power Cleans…185/125 6 HSPU 3 Power Cleans…185/125 9 HSPU 3 Power Cleans…185/125 12 HSPU 6 Power Cleans…185/125 15 HSPU... Read More

3.19.15 THURSDAY “SWAMP FOX” 2 Rounds of: 750m Row 45 WB Sit Ups…20/14 pounds 45 KB Swings…70/53 pounds 3min Rest For Time (20min Time Cap)... Read More

3.18.15 WEDNESDAY “BACK FIRE” 21…15…9 of: Back Squat…135/95 pounds Chest to Bar Pull Ups For Time (10min Time Cap) Post time and load to comments... Read More

3.17.15 TUESDAY “3 FOR 3” 3min AMRAP of; Calorie Row 1min Rest 3min AMRAP of: Box Jumps…24/20” box 1min Rest 3min AMRAP of: Snatches…135/95 pounds... Read More

3.16.15 MONDAY “JUGGERNAUT” 5min AMRAP of: 1 Squat Clean…185/125 pounds 1 S2OH…185/125 pounds 5min Rest then: 5min AMRAP of: Burpee Over Bar For Total Reps... Read More