LATEST WOD

Monday, May 28th WOD Teams of 3: AMRAP 8:00 Accumulate max reps G2OH (135/95) Then, Run 1200m 150 Wall Balls Run 1200m Then, AMRAP 8:00 Accumulate max reps...

Thursday, May 24th Strength Front Squat Wave 5-3-1-5-3-1 Second wave should be heavier than the first WOD FOR TIME: 42-30-18 Wall Ball 21-15-9 Box Jump...

Wednesday, May 23rd WOD AMRAP x 7:00 7 Power Cleans (135/95) 10 Pull-ups  Finisher 4 x 500m Row @ 85% - rest ~2 minutes between sets - goal is to hit the same split each...

Tuesday, May 22nd Strength 5x5 Strict Press @ 40x1 Use the same weight across all sets WOD E2MOM 10:00 200m Run 5 Right Arm KB Push Jerks (70/53) 5 Left Arm KB Push Jerks...

Monday, May 21st WOD Alert ARAMP 25:00 Teams of 2: Partner 1 - Max Cal Row Partner 2 - 5 T2B, 10 Push ups, 15 OHS (75/55) Partner 2 is timer, switch with Partner 1 after the OHS. Score is total...

Friday, May 18th WOD 10 Rounds for Time: 10 Burpee Box Jumps 10 Toes to Bar 10 Push Press (95/65)

Thursday, May 17th Strength Snatch Complex 1 Power Snatch + 1 Snatch Balance + 1 OH Squat *Spend 15 minutes working on technique, only getting up to a moderate load. WOD EMOM 12:00 Odd: Max Meters Row Even: 4 Power Snatches...

Wednesday, May 16th Strength 3 Sets (For Quality): 3 Weighted Pull Ups 50m Farmers Walk Max Ring Rows -Rest 3 minutes between sets  WOD 6 Rounds for Reps: :200m Sprint/:45 Rest :45 Med Ball Clean/:45...

Tuesday, May 15th Strength Take 15 minutes to build up to a heavy double Push Jerk. WOD AMRAP 10:00 2-4-6-8-10 and so on... Push Jerk (135/95) 4-8-12-16-20 and so on... Lunges...

Monday, May 14th WOD For Time: Run 800m 150 Double Unders 50 Sumo Deadlift High Pulls 50 Back Squats (95/65) 150 Double Unders Run 800m Finisher 2-3 Sets: :20 Hollow Hold 10 Tuck Ups :30 Side Plank each side 10 Tuck Ups :60 Plank from...

Friday, May 11th Strength: Week 1 of Speed Close Grip Floor Press. All sets should be fast with zero hesitation. No one should be struggling with any of their sets of close grip bench press. Metcon: Hero Workout "Jack" today. This workout is largely about managing...

Thursday, May 10th Strength: Final week of Speed Back Squats with a 1 count pause. All sets should be fast and completed with zero hesitation. Transition right into seated dynamic box jumps. No one should be struggling with any of their sets of back squats....