WOD

***Update for next week***     As you all know I had surgery Friday and will be out of the gym for a little while.  Your other... Read More

Halloween WOD For Time 31 Push Ups 31 Sit Ups 31 Deadlifts 31 Shoulder to Overhead 400m Run 31 Back Squats 31 KB Sumo High... Read More

Front Squat 3-3-2-2-2   Bench Press 3-3-2-2-2   ~post results to comments  

4 Rounds for Time 800m Run 25 Kettlebell Swings (70, 53) 25 Plyo Box Jumps (24, 20)  

 10 Minutes to work to max Power Clean + Hang Power Clean + Jerk   AMRAP 10 1 Power Clean (225, 153) 5 Chest to... Read More

“White” 5 Rounds for Time 3 Rope Climbs 10 Toes to Bar 21 Walking Lunges with 45# plate overhead 400m Run  

Partner WOD   For Time: Row 5k Each 1,000m  team must complete 30 Pull Ups and 50 Weighted Situps.  Partition row and reps as needed... Read More

“Betty” 5 Rounds for Time 12 Push Press (135, 95) 20 Box Jump (24, 20)   ~post results to comments.

Jerk 5×2 @ 85%   For Time 30 Calorie Row 30 Bar Facing Burpees 30 Hang Power Cleans (135, 95)   ~post results to comments.... Read More

Back Squat 5-5-3-3   For Time 60 Wall Balls (20, 14) 40 Hang Power Snatch (75, 55) 20 Pull Up   ~post results to comments.... Read More