WOD

“Rolling”21 – 15 – 9Front Squat (95/65)Calorie RowAfter each set, complete the following:o 50 Double Underso 100 Meter Farmers Carry (53s/36s) ___________________________________________________________Box Brief:Healthy Shoulders Workshop... Read More

“Don’t Touch”Every 5 Minutes for 4 Rounds:400 Meter RunChosen Gymnastico 10 Handstand Push-upso 10 Burpee Pull-upso 5 Ring Muscle-ups ____________________________________________________________________________Box Brief:Healthy Shoulders Workshop Join us... Read More

Every 90 Seconds for 21 Minutes:Hang Power Clean or Snatch + Power Clean or Snatch _________________________________________________________Box Brief:Healthy Shoulders Workshop Join us on Saturday, June 20th... Read More

“Copycat”6 Rounds: teams of 216 Push Press (75/55)16 Dumbbell Step Overs (35/25)2 Rope ClimbsEven Rounds – 500/400 Meter RowOdd Rounds – 400 Meter Relay Run... Read More

A. Bulgarian Split Squats 3 x 8 (each side) B. “Light Work”8 Minute Ladder: 1/2, 2/4, 3/6, 4/8, etc…Strict Toes to BarKettlebell Swings (53/36) ________________________________________________________________Box... Read More

“Leehan”7 Rounds:6 Deadlifts (185/125)6 Air Squats6 Box Jumps (24/20)-then-1742 Meter Row _____________________________________________________________________________________Box Brief:Weightlifting Class Returns This Sunday We’re excited to bring back our weightlifting class... Read More

“Kerrie”10 Rounds:100 Meter Sprint5 Burpees20 Sit-ups15 Push-ups100 Meter SprintRest 2 Minutes*Wear a weighted vest (20/14)* Background: “Kerrie Orozco, 29, was killed in the line of... Read More

“DG”10 Minute AMRAP:8 Toes to Bar8 Dumbbell Thrusters (35s/25s)12 Dumbbell Walking Lunges (35s/25s) Background: Air Force Maj. Walter D. Gray died August 8, 2012 serving... Read More

“Laura”21 Minute AMRAP: teams of 230 Calorie Row20 Lateral Burpees Over Rower10 Power Cleans (155/105) Background: This workout is dedicated to Special Agent Laura Schwartzenberger, 43,... Read More

“Murph”For time:1-mile run100 pull-ups200 push-ups300 air squats1-mile run The Story of Lt. Michael P. Murphy On June 28, 2005, Lt. Murphy led a four-man SEAL... Read More