WOD

Dead Stop DeadliftsBuild to a heavy set of 3Then5 Reps @ 90% of you heaviest set of 3 “Unforseeable”3 Rounds:400 Meter Run15 Chest to Wall... Read More

“Step Brothers”22 Minute AMRAP: teams of 21000/800 Meter Row100 Sit-ups1000/800 Meter Row50 Goblet Squats (70/53)Meme of the Week:

“Five Guys”20 Minute AMRAP:5 Ring Muscle-ups10 Power Cleans (135/95)15 Burpees20 Box Jumps (24/20)

Back SquatsBuild to a heavy set of 3Then5 Reps @ 90% of you heaviest set of 3 Bench PressBuild to a heavy set of 3Then5... Read More

“Skyward”10 Rounds:30 Double Unders15/12 Calorie Row1 Snatch (heavy) Quote of the Week:“Nothing will work unless you do.”Maya Angelou

“Sisson”20 Minute AMRAP:1 Rope Climb5 Burpees200 Meter RunWear a weight vest (20/14 lb) Box Brief:U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion,... Read More

“DT”5 Rounds:12 Deadlifts (155/105)9 Hang Power Cleans (155/105)6 Push Jerk (155/105) Box Brief:In honor of USAF SSgt Timothy P. Davis, 28, who was killed on... Read More

“DG”10 Minute AMRAP:8 Toes to Bar8 Dumbbell Thrusters (35s/25s)12 Dumbbell Walking Lunges (35s/25s)

“Shinners”25 Minute AMRAP: teams of 230 Burpees1000 Meter Row30 Kettlebell Swings (70/53) Box Brief:This hero workout is dedicated to Master Police Officer Joseph Shinners, of... Read More

For Time:1 mile Run100 Pull-Ups200 Push-Ups300 Air Squats1 mile RunAll with a Weight Vest (20/14 lb) Box Brief: In case you’re unfamiliar, “Murph” is a... Read More