WOD

“McGhee” AMRAP 30 5 Deadlifts with 275 pounds 13 Push-ups 9 Box jumps, 24 inch box   Corporal Ryan C. McGhee, 21, was killed in... Read More

WOD   12 minutes to establish 1RM Thruster from the floor for the day.     75 V ups 5 Rounds 7 Thrusters (115, 75)... Read More

This WOD will require everything you have if you choose to really go after it.  You are the only one that can motivate yourself to... Read More

  Clean & Jerk       1-1-1-1-1-1-1     ~post weights to comments                        

“Freddy Krueger”   21-15-9 Kettlebell Swing (70,53) Burpee     Closeout 4 x 20 Weighted Sit Ups   ~(One of my favorite WODs from my... Read More

“Nancy” 5 Rounds 400m Run 15 Overhead Squats (95, 65)         ~post weight and times to comments    

Press  3-3-3   Push Press  5-5-5   5 Rounds 3 AMRAP 200m Run 25 Tuck Jumps Shoulder to Overhead Dumbbell Press   Rest 30 seconds... Read More

         5 Rounds for time      7 Deadlifts (275, 185)      14 Box Jumps (24, 20)         ~post weight and times to... Read More

Front Squat    3-3-3-3-3   21-15-9 Dumbbell Thruster (50/30) Burpee ~post weight and times to comments  

4 Rounds 400m run 25 push ups 35 sit ups 50 squats ~post time to comments