WOD

“Hope” 3 Rounds. 1 Minute at each Station. Rest 1 Minute between rounds Burpees Power Snatch (75, 45) Box Jump (24, 20) Thruster (75, 45)... Read More

1 Mile Run Rest 1 Minute 200m Run Rest 3 Minutes 800m Run Rest 1 Minute 200m Run Rest 3 Minutes 400m Run Rest 1... Read More

1) Clean 3×2 @ 75% 4×1 increasing 2) Front Squat 3×3 @ 88% 3) complete not for time. partition as needed 60 Windshield Wipers 60... Read More

Amrap 20 400m Run 30 wall balls 30 burpees Run together. Split the wall balls and burpees as needed. Only one person can work at... Read More

Open wod 13.4 AMRAP 7 up ladder by 3 3 clean and jerk 135, 95 3 toes to bar 6, 6, 9, 9….

1) 7 Sets Power Snatch + Hang Power Snatch 2) EMOM 10 pick a goat movement

For Time: 30 pull Ups then 5 rds for time 15 KBS 70, 53 15 Push Ups then 5 rds for time 20 KB Front... Read More

AMRAP 20 Run 200m 2 Wall Walks 7 Knees to Elbow   ECC Champs are this weekend for anyone interested in seeing some awesome athletes... Read More

1) Hang Snatch 4×1 @ 80%   2) AMRAP 6 M: 115  W: 80 1 Power Snatch 1 Overhead Squat 1 Hang Snatch 1 Overhead... Read More

10 Rounds 1 Minute: Row 200m 1 Minute: 30 Double Unders 1 Minute: 15 Push Ups -rest with remaining time.