WOD

“Run from the Sun”15 Minute AMRAP:100 Meter Run10 Chest to Bar Pull-ups (Pull-ups or less reps) (Jumping Pull-ups)5 Inverted Burpees ______________________________________________________________________Box Brief:Fourth of July Schedule... Read More

“Strategist”For Time:2000 Meter Row200 Sit-ups100 Push Jerks (95/65) (75/55) (45/35)100 Box Jumps (24/20)Partition the reps however your team would like. ________________________________________________________________Box Brief:Fourth of July Schedule... Read More

“Round the World”20 Rounds:2 Power Cleans (115/80)4 Front Squats (115/80)12 Double Unders __________________________________________________________________Box Brief:Fourth of July Schedule This Saturday, July 4th, we’ll be running our... Read More

A. Bench Press Build to a Heavy Single B. “Lunge to the Top”9 Minute Ladder:5 Push-ups10 Meter Lunge10 Push-ups20 Meter Lunge15 Push-ups30 Meter LungeEtc… _______________________________________________________________Box... Read More

“Power Output”6 Rounds:10/8 Calorie Row5 Burpees Over the Bar1 Squat Snatch (heavy)2-Minute Rest ___________________________________________________________________Fourth of July Schedule This Saturday, July 4th, we’ll be running our... Read More

“Reaver”For Time:120 Double Unders50 Wall Balls (20/14) (16/12) (12/10)25 Deadlifts (245/165) (205/145) (155/105)120 Double Unders40 Wall Balls20 Deadlifts120 Double Unders30 Wall Balls 15 Deadlifts _________________________________________________________________Box Brief:Weightlifting... Read More

“Peanut”4 Rounds: teams of 2200 Meter Farmers Carry (53s/36s)4 Rope Climbs20 Toes to Bar6 Wall Walks _______________________________________________________________________Box Brief:Weightlifting Class Returns This SundayCoach Phil is back... Read More

A. Split Jerk Build to a heavy single B. “Real Deals”10 Minute AMRAP:20 Step-ups (24/20)5 Strict Pull-ups __________________________________________________________________________________Weightlifting Class Returns This SundayCoach Phil is back... Read More

“Cardi-B”5,4 Minute AMRAPs:30/20 Calorie Row20/15 Calorie BikeMax 10 Meter Shuttle Runs4-Minute Rest _________________________________________________________________Weightlifting Class Returns This SundayCoach Phil is back to lead our weightlifting class.... Read More

“Jack”20 Minute AMRAP:10 Push Press (115/80) (95/65) (75/55)10 Kettlebell Swings (53/36)10 Box Jumps (24/20) _________________________________________________________________Box Brief:Weightlifting Class Returns This SundayCoach Phil is back to lead... Read More