WOD

A. Hang Clean & Jerk Build to a heavy B. “TLC”10 Minute AMRAP: teams of 3Clean and Jerks @75-85% of today’s complex _____________________________________________________Box Brief:Yoga This... Read More

“Play It Again”5 Minute AMRAP:3 Rounds:15 Pull-ups9 Burpees-then-Max Calorie Row 5-minute rest 5 Minute AMRAP:2 Rounds:12 Chest to Bar Pull-ups9 Burpee Box Jump Overs (24/20)-then-Max... Read More

A. Overhead SquatBuild to a heavy set of 2 B.“Fast Break”For Time:400 Meter Run40 Overhead Squats (45/35) _________________________________________________________Box Brief:Yoga This Saturday! Just a reminder that... Read More

A. Romanian Deadlifts 3 x 5 B. “Bullet Format”3 Rounds:500/400 Meter Row100 Meter Farmers Carry (53s/36s)20 Russian Kettlebell Swings (53/36) _____________________________________________Box Brief:Weightlifting with Phil This... Read More

“Victory”20 Minute AMRAP: teams of 250 Sit-ups50 Step-ups (50/35) (20)100 Double Unders5 Rope Climbs ____________________________________________________Box Brief:Weightlifting with Phil This Sunday Just a reminder that Phil... Read More

“Wood Working”4, 4 Minute AMRAPs:Buy In – 400 Meter Run10 Box Jumps (24/20)10 Hand Release Push-ups4-Minute Rest ____________________________________________Box Brief:Weightlifting with Phil This Sunday Just a... Read More

“Narrow Valley”15 – 12 – 9Clean & Jerks (115/85)Toes to Bar Rest 2-Minutes 9 – 6 – 3Clean & Jerks (135/95)Knee to Elbows ________________________________Box Brief:Weightlifting... Read More

A. Box Squats 3 x 5 B. “Aftermath”15 Minute AMRAP:20/16 Calorie Row20 Goblet Squats (53/36) :20 L-Sit _____________________________Box Brief:Weightlifting with Phil This Sunday Just a... Read More

A. Tempo Bench Press 5 x 3 B. “Spot Me 5”5 Rounds:10 Push Press (115/85)50 Double Unders _____________________________________________________________________Box Brief:APOLLO GAMES IS THIS SATURDAY!!!! Come out... Read More

“Super Duper”20 Minute AMRAP:400 Meter Run30 Sit-ups20 Dumbbell Ground to Overhead (50/35) ______________________________________________________________Box Brief:APOLLO GAMES IS THIS SATURDAY!!!! Come out and support everyone competing! It’s... Read More