WOD

“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

A. Tempo Back Squat 5 x 3B. “Ceiling Missing”For Time:30 Pull-ups60 Push-ups90 Air Squats _________________________________________________________________________________Box Brief:APOLLO GAMES IS THIS SATURDAY!!!! Come out and support everyone... Read More

A. Dead Stop DeadliftsBuild to a heavy set of 3 B. “Quick Math”10 Rounds:6 Wall Ball Lunges (20/14)3 Deadlifts (245/175)1 Rope Climb ___________________________________________________________________Box Brief:Run Club... Read More

For Time — Teams of 2Buy-In91 Power Snatches (75/55) 10 Rounds200-Meter Team Run1 Rope Climb17 Thrusters (75/55) Cash-Out60 Synchronized Burpees __________________________________________________________Box Brief:Run Club is back... Read More

“The Clash”6 Minute AMRAP:Buy In – 400 Meter Run10 Burpee Box Jump Overs (24/20)15 Pull-upsRest 4 MinutesFor Time:Work done during the AMRAP _____________________________________________________________Box Brief:Run Club... Read More