WOD

******REMINDER the Attitude Nation Seminar hosted by Jon and Jessica North is this Sunday at the box.  This will be from 9am to 4pm and... Read More

AMRAP 12 Minutes 12 Deadlift (135, 95) 12 Pushup  

“Daniel” 50 Pullup 400m Run 21 Thrusters (95, 65) 800m Run 21 Thrusters 400m Run 50 Pullup   ~post results to comments.  Yes it might... Read More

“Running Annie” 200m Run before each set 50-40-30-20-10 Double Under Situps  

Clean High Pull + Hang Clean (below knee): 15 Minutes to establish max for day   Front Squat 3-3-5-5-5  

4 Rounds 3 Minute AMRAP 4 Power Clean (155, 115) 6 Pullup 8 Box Jump Overs (24, 20) 1 Minute Active Rest between rounds maintain... Read More

“Nancy” 5 Rounds for Time 400m run 15 Overhead Squat (95, 65) ~post results to comments.  

Push Press 3-3-3   For Time: Burpees 10-9-8-7-6-5-4-3-2-1 Push Press 1-2-3-4-5-6-7-8-9-10 M:115 W:75  

Team WOD 3 Rounds 5 Minutes 50 Air Squats each partner then AMRAP 100 meter Relay Sprints Rest 1 Minute   *first partner to finish... Read More

“Helen” 3 Rounds For Time: 400m Run 21 Kettlebell Swings (53, 35) 12 Pullups ~post results to comments