WOD

Happy Thanksgiving to all of you! One class only at 8AM! “Murph” 1 Mile Run 100 Pull up 200 Push up 300 Air Squat 1... Read More

Build to 1Rm Back Squat   Build to 1RM Bench Press   We will be using these numbers for some upcoming strength work, so make... Read More

Deadlift 3-3-3   For Time 21-15-9 Power Clean 135, 95 Pull Up  

For Time 3 Rounds 8 Hang Power Snatch (95, 65) 8 Bar Facing Burpee then 50 Box Jump (24, 20) then 3 Rounds 8 Hang... Read More

For Time 40 Toes to Bar Run 2 Miles 40 Toes to Bar  

“Air Force” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men 95 Women 65. Each... Read More

Hang Snatch 15 Minutes to work up to heavy 2RM for the day   3-6-9-12-15  (7 minute cap) 3 Deadlift (Bodyweight) 3 Chest to Bar... Read More

For Time 21-15-9 Power Clean (185, 128) Ring Dip (strict)   ~post results to comments  

Push Jerk 2-2-2-2-2   Back Squat 3-3-2-2  

AMRAP 10 6 Push Press (135, 95) 8 Kettlebell Swing (53, 35) 12 Box Jumps (24, 20)   Rest 3 Minutes   Max Double Unders... Read More