WOD

A. Hang Clean + Clean Build to a heavy single B. “Slurpee”11 Rounds: 20 Minute Cap7 Toes to Bar7 Deadlifts (115/85) 7 Push Press (115/85)... Read More

“Adventure Awaits”For Time: teams of 2200 Double-unders200 Air Squats100 Shuttle Runs100 Russian Kettlebell Swings (70/53)Teams may partition the reps however they would like ________________________________________________________________________________Box Brief:POOL... Read More

“Lego Blocks”Every 5:00 for 6 Rounds:500/400 Meter Row10 Hand Release Push-ups10 Power Snatches (95/65)10 Box Jumps (24/20) ________________________________________________________________________________Box Brief:POOL PARTY REMINDER! Just a reminder that... Read More

A. Front Squat 5 x 3 @ 82% B. “Prep School”90 Second Clock:Max Thrusters (115/85) Rest 90 Seconds 90 Second Clock:Max Chest to Bar Pull-ups... Read More

“Garden Eyes”20 Minute EMOM:Minute 1 – 10 Devils Press (35s/25s) Minute 2 – 15 Sit-ups + Rope ClimbMinute 3 – Max Calorie RowMinute 4 –... Read More

“Dead Man’s Row”18 Minute AMRAP: teams of 2250/200 Meter Row (partner 1)250/200 Meter Row (partner 2)30 Box Jump Overs30 Dumbbell Snatches (50/35)30 Dumbbell Lunges (50/35)... Read More

“Junior Year”17 Minute AMRAP:10 Toes to Bar 10 Push Press (95/65)10 Sumo Deadlift High Pulls (95/65)10 V-Ups _____________________________________________________________________Box Brief:Weightlifting Class Returns This SundayCoach Phil is... Read More

A. Front Squat 5 x 5 @ 78% B. “Quick Dip”3 Rounds: 10-Minute time cap20 Ring Dips200 Meter Run ___________________________________________________________________Box Brief:Weightlifting Class Returns This SundayCoach... Read More

“Christmas in August”For Time:#1 – 10 Chest to Bar Pull-ups #2 – 50 Double-unders#3 – 500/400 Meter Row#4 – 30 Burpees#5 – 200 Meter Farmers... Read More

A. Clean Pull + Clean Build to a heavy single B. “Grace”For Time: 7 Minute Time Cap30 Clean & Jerks (135/95) ________________________________________________________________________________Box Brief:Weightlifting Class Returns... Read More