WOD

Alternate Rounds. NFT DB Row 5×8 each arm Strict Pull Ups 5×10 Wall Walk 5×6 5x400m Run

Don’t forget this Saturday there will be no regular class at 8:30. We will be having our annual end of the open throwdown this Saturday... Read More

1.DB push press 8-8-8-8 2.AMRAP 10 up ladder: 5-10-15-20… Bike Cals Abmat Sit Ups

1.Build to heavy 3 Rep deadlift for day. 2. For Time 21 Deadlifts 225, 155 21 Box Jump overs 24, 20 200m Run 15 Deadlifts... Read More

Don’t forget next Saturday we have our end of the open throwdown for 19.5. first heat kicks off at 10am and we will run as... Read More

Workout 19.4 For total time: 3 rounds of:   10 snatches 95, 65   12 bar-facing burpees Then, rest 3 minutes before continuing with: 3... Read More

EMOM 20 odd minutes goat 1 even minutes goat 2

1.Push Press 5-5-5 2.Split Jerk build to max for day

8 Rounds For Time 12 KB Snatch 53, 35 (6 each side) 12 Knees to elbow 12 Burpees

Open wod 19.3 OR 1. Deadlift 10-10-5-5 2. Bike max cals 3 minutes, rest 5, max cals 3 minutes