WOD

A. Split Jerk Strict Press – 3 x 3Jerk Balance – 3 x 3Split Jerk – Build to a heavy single B. “Niner”9 Minute AMRAP:6... Read More

“Hell on Wheels”10 Rounds:30 Double Unders10 Double Dumbbell Lunges (50s/35s)1 Deadlift @ 85% of 1RM _________________________________________________________________________Box Brief:CHAD 1000X – Veterans Day Workout On Saturday, November... Read More

A. Snatch + Overhead SquatBuild to a heavy complex B. “Chewing Gum”21 – 15 – 9Power Snatch (95/65)Toes to Bar ________________________________________________________________________Box Brief:CHAD 1000X – Veterans... Read More

A. Box Squat 5 x 2 B. “Hateful Eight”8 Minute AMRAP:5 Single Arm Dumbbell Push Press (arm 1) (50/35)5 Single Arm Dumbbell Snatches (arm 1)... Read More

“Adventure Awaits”For Time: teams of 22000 Meters150 Sit-ups100 Russian Kettlebell Swings (70/53)100 Bench Press (115/75) Athletes may partition the work however they choose. One partner... Read More

“Trade Deadline”4 Rounds:40/32 Calorie Row15 Handstand Push-ups15 BurpeesRest 3 Minutes ________________________________________________________________Box Brief:Pelvic Floor Workshop Join us on Saturday, November 7th at 10:30 AM for a... Read More

A. 10 Minute ClockBuild to a heavy set of 3 Squat Cleans B. “Squatty Potty”12 Minute Clock:15 Pull-ups 3 Squat Cleans (245/165) ____________________________________________________________________________Box Brief:Pelvic Floor... Read More

“MG”10 Minute Clock:1 Mile RunMax Rope Climbs-3-Minute Rest- 6 Minute Clock:800 Meter RunMax Box Jumps (24/20)-3-Minute Rest- 4 Minute Clock:400 Meter RunMax Ring Dips ______________________________________________________________________Box... Read More

A. Chaos Strict Press5 x 5 B. “Walk the Ladder”5 Minute Ladder: 1, 2, 3, 4, etc…Wall WalksBar Muscle-ups __________________________________________________________________________Box Brief:Weightlifting with Phil This Sunday... Read More

“Rose”18 Minute AMRAP:Max Kettlebell Swings (53/36) + Bar Hang (Plate Hold)200 Meter RunMax Weighted Lunges (50/35) + Wall Sit200 Meter RunMax Atomic Sit-ups + Handstand... Read More