WOD

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.    

1) Back Squat week 2.  off 90% of max 3 @ 70% 3 @ 80% 3+ @ 90% 3 pause @ 70% 3 pause @... Read More

1) 12 minutes build to 1 rep max squat clean thruster   2) For Time 21-15-9 Squat Clean Thruster (95, 65) Lateral Burpee  

**Bonus WOD for week 2 50 Man Makers     1) Push Jerk + Split Jerk 6 working sets increasing   2) 21-15-9 Push Jerk... Read More