WOD

Every 1:15 x 3 Sets:2 Snatch Pulls @ 100+% Every 1:15 x 4 Sets:Power Snatch + Overhead Squat @ 65-70% Every 1:15 x 6 Sets:Snatch... Read More

“Clear Instruction”Every 7:00 for 3 Sets:750/600 Meter Row15 Push Jerk (115/85)40 Double Unders _________________________________________________________________________________Box Brief:The Apollo Games are back! Registration is officially open for the 15th... Read More

Split Squat Isometric Hold3 x :30 (each side) “Double or Nothing”2 Rounds:25 Box Jumps (24/20)25 Wall Balls (20/14)25 Toes to Bar (Toes Up) (Knee-ups)25 Alternating... Read More

“Testy”20 Minute AMRAP:50 Wall Balls (20/14)50 Double Unders40 Box Jumps (24/20)40 Alternating Lunges30 Pull-ups (Band Assisted) (Jumping Pull-ups)30 Burpees20 Cleans (145/100) (115/85) (75/55)200 Meter Farmers... Read More

“Tricky” 5 Minute AMRAP:10/8 Calorie Bike20 Push-ups (10-15 Reps) (Band or Box Assisted)1-Minute Rest 5 Minute AMRAP:20 Meter Stress Carry (moderate weight)10 Handstand Push-ups (Pike... Read More

“Love to See It”8 Rounds: teams of 2500/400 Meter RowSwitch after each round-then-100 Back Squats (155/105) _______________________________________________________________Box Brief:Weightlifting Class Returns This SundayCoach Phil is back... Read More

“Middle Ground”16 Minute AMRAP:11 Shuttle Runs10 Single Arm Dumbbell Push Press (50/35)11 Shuttle Runs10 Toes to Bar ___________________________________________________________________Box Brief:Weightlifting Class Returns This SundayCoach Phil is... Read More

A. Deadlift Build to a heavy single B. “Fences”For Time:60 Double Unders40 Kettlebell Swings (53/36) 60 Double Unders 30 Kettlebell Swings60 Double Unders20 Kettlebell Swings60... Read More

“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