WOD

“Open WOD 24.3”For Time: 5 Rounds:10 Thrusters (95/65)10 Chest to Bar Pull-ups Rest 1-Minute 5 Rounds:7 Thrusters (135/95)7 Bar Muscles-ups Time Cap: 15 Minutes

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR-“Final Countdown”20 Minute AMRAP:20 Sit-ups15/12 Calorie Row15 Kettlebell Swings (53/36)200 Meter Run Meme... Read More

“CYOAA”For Time:100 Wall Balls (20/14)100 Shuttle Runs80 Ring Dips Our scheduleThursday – Goat DayFriday – The Open workout will be programmed. All morning classes and open... Read More

Back Squat5 – 4 – 3 – 2 – 1 3 Rounds:50 Foot Suitcase Carry (left)50 Foot Suitcase Carry (right) Question of the Week:What is... Read More

“Open WOD 24.2”20 Minute AMRAP:300 Meter Row10 Deadlift (185/125)50 Double Unders OR “Logistical”20 Minute AMRAP: teams of 2100 Meter Run10 Dumbbell Push Press (50’s/35’s)10 Toes... Read More

“Open WOD 24.2”20 Minute AMRAP:300 Meter Row10 Deadlifts (185/125)50 Double Unders

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Office Day”20 Minute EMOM:Minute 1 – :20 Second L-SitMinute 2 – 18/15... Read More

“Sand Gnat”5 Rounds:200 Meter Run20 Double Unders8 Squat Cleans (95/65)20 Double Unders8 Push Press (95/65)20 Double Unders Our ScheduleThursday – Goat Day  Friday – The Open workout... Read More

Front Squat5 – 4 – 3 – 2 – 1 3 Rounds:1 Minute Plank1 Minute Side Plank1 Minute Side Plank Our scheduleThursday – Goat Day  Friday –... Read More

“Open WOD 24.1”For Time:21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell snatches, arm 115 lateral... Read More