WOD

9/11 Memorial WOD We will hold a memorial WOD in honor of the 343 firefighters who made the ultimate sacrifice September 11, 2001. “343″ Run 200m... Read More

Deadlift 5-5-5-3-3-3   WOD AMRAP 12 12 Sumo Deadlift High Pull with KB (70, 53) 200m Run 12 Dumbbell Thrusters (45, 30) 200m Run ~post... Read More

High Hang Power Snatch 7×3 OTM @ 60% 2 Hang Power Snatch + 1 Overhead Squat 7×1 OTM @ 70% Power Snatch + Overhead Squat... Read More

“Manion“ Seven rounds for time of: Run 400 meters 135 pound Back squat, 29 reps Post time to comments. First Lieutenant Travis Manion, 26, of... Read More

“Grace” For time: 30 Clean & Jerks (135, 95) ~post your time & weight to comments.

Front Squat (from the ground) 3 x 5   WOD 5 Rounds for time: 20 Kettlebell Swings (53, 35) 400m Run ~POST RESULTS!

1) 50 Burpees for time   2) Shoulder Press 3-3-3-3   3) Push Jerks 5-5-5-5   ~post results to comments.

“Barbara”   5 Rounds for time ->Rest 3 min between rounds. 20 Body weight Rows (Sub for pull ups) 30 Push Ups 40 Sit Ups... Read More

Back Squat 5-5-5-5   Bent Rows 10-10-10-10   WOD AMRAP 8 16 Pistols 10 Burpee Broad Jumps  

 1) WOD 3 Rounds for time 30 Dumbbell Overhead Squat (15 each arm) 30 Clapping Push ups   2)Weighted Abmat Situps 4 x 25 ~post... Read More