WOD

                              Holiday Schedule Reminder: 24th – 9am class ONLY 25th &... Read More

5 Rounds for time 15 hand release pushups 60 double unders OR 180 running singles 15 dumbbell push press (50, 35)

1) 10 minute AMRAP 15 ball slams (20, 14) 25  foot burpee broad jump   Rest 3 minutes   2) 3 rounds for time 20... Read More

1) Clean & Jerk 2-2-2-2-1-1-1 2) Front Squat 3-3-3-3-15 ~post results to comments

1) Skill work: Muscle Up   2) “Elizabeth” 21-15-9 Clean (135, 95) Ring Dip

8 Rounds 2 Minute AMRAP Rest 1 Minute between rounds 10 Push Jerks (95, 65) 25 Air Squats ~post results to comments

Teams of 2 30 seconds max tire flips – both teammates flip same time –>teams will rotate every 30 seconds from wherever they are to... Read More

15 hang squat clean (135, 95) 15 chest to bar pull up 15 burpees 9 hang squat clean 9 chest to bar pull up 9... Read More

4 rounds for time of: 30 Wall-ball shots (20, 14) 30 Sit-ups Run 400 meters {CFM-Afghanistan: sub dumbbell thrusters for wall balls} ~post results to... Read More

“Isabel” for time 30 Snatches (135, 95) ~post time to comments.