• Thursday June 8, 2017

    Pool Day! (Meet at the Pool) 2 Rounds Max Reps 1 Minute Pool Muscle Ups 2 Minutes Shallow End Sprints 3 Minutes Burpees 4 Minutes Swim Don't forget to bring a towel *Before you participate in today's WOD, make sure to be properly hydrated 24 hours prior to … Read More...

    Sep
    20

    Wednesday September 20, 2017

    Build to a Heavy Squat Clean

    5 Rounds (NFT)
    5 Barbell Rollouts
    10 Dead bugs
    20 Hollow Rockers

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Sep
    18

    Tuesday September 19, 2017

    Deadlifts
    5×5 @ 80%

    8 Min AMRAP
    10 Deadlifts 185/135
    10 Burpee Over Bar

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Sep
    17

    Monday September 18, 2017

    “Mary”

    20 Min AMRAP
    5 Handstand Push-ups
    10 Alternating Pistols
    15 Pull-ups

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Sep
    14

    Friday September 15, 2017

    Partner Up

    1 Mile Run Rx: both Run sc: share the run
    100 Power Snatch 115/75
    1 Mile Run

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Sep
    14

    Tuesday September 14, 2017

    Double Benchmark Day!!

    “Grace”
    30 Clean & Jerk 135/95

    Rest

    “Annie”
    50-40-30-20-10
    Double Unders
    Sit-ups

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Sep
    12

    Wednesday September 13, 2017

    Please come prepared to work outside

    8 Rounds x 2 Mins

    20 Cal Row
    50m Sprint
    Max Thrusters 95/65

    Rest 2 Minutes between rounds

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Sep
    11

    Tuesday September 12, 2017

    Deadlifts
    5×4 @ 90%

    12 Min AMRAP
    Prowler Push (Outside)
    10 Box Jumps
    1 Lap

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Sep
    07

    Thursday September 7, 2017

    20 Minutes to build to a Max Front Squat

    4 Min AMRAP
    30 Double Unders
    3 OHS 135/95

    Rest 4 Minutes
    Repeat

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Sep
    05

    Tuesday September 5, 2017

    Deadlifts
    5×4 @ 85% of 1RM

    7 Min AMRAP
    5 Box Jumps 30″/24″
    3 Power Cleans 225/155

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Aug
    31

    Friday September 1, 2017

    4RFT
    25 Push Press 95/65
    50 Calorie Row
    100 Double Unders

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to