WOD

12 Minutes On the Minute 10 Lateral Bar Hops 3 Deadlift (225, 155) on the minute Pullup – AMRAP with the remaining time   ~Score... Read More

Back Squat 9×3 @85% + 20lbs Weighted Situp 3×25   ~post results to comments  

For Time: 800M Run 75 Burpees 75 Kettlebell Swings (70, 53)   ~post results to comments  

Power Clean:  10 Minutes to work up to heavy 1 Rep Max   21-15-9 Power Clean (185, 135) Box Jump (30, 24)   ~post results... Read More

20 Minute Up Ladder 200M Run 5 Push Up 10 Sit Up 15 Squat increase by 5 reps each round. post results to comments  

Back Squat 6×5 @80% + 20#   ~It is going to continue to be H.O.T. Keep hydrated well before showing up to the box, during... Read More

5 Rounds AMRAP 3 Minutes 1 Minute rest between rounds 3 Power Clean & Jerk (135, 95) 5 Burpees 3 Toes to Bar   ~post... Read More

“Amanda”   9-7-5 Muscle Up Snatch (135, 95) ~All snatches should be at full squat depth.  Post time & weight to comments.   ***Anyone that... Read More

1) Push Jerk 1-3-5-10-5-3-1   2) Deadlift  5-3-3-3-1   3) Accumulate Max time in 6 minutes of hanging L-Sit hold   ~post results to comments.... Read More

5 Rounds for Time: 3 Sets of sequence each round – @ bodyweight 1 Front Squat 2 Back Squats then 200M Med Ball Run (20,... Read More