WOD

8am-Solo endurance! 10 minutes bike10 Ski 10 Minute rowRun 1 mile 9am 20 Minute amrap alternating rounds with a partner100 Foot empty sled push10 wall... Read More

1:30 / Side Twisted Cross 2:00 4- Way Wrist Stretch-Then-Straight Through 20 Burpees1:00 HS Hold45 Double Unders StrengthFor Load, building: warm up first! Today will... Read More

Don’t forget Murph Hero Wod this weekend. You can do the entire things, half, TEAMS which we havent done before. The important thing is to... Read More

3:00 on a Machine, Then 3 Steady Rounds 25’ Duck Walk3 Explosive Broad Jumps10 In-place Light Reverse Lunge Steps 10 Hollow Rocks Theses waves take... Read More

Don’t look at todays workout and say poo poo on this. This is tough. there is enough bikes and enough rest time for everyone to... Read More

On a 7 Minute Clock Run 400m30 Jumping Lunges 20 Scap Pull UpsMax Freestanding HS Hold in Remaining Time StrengthOn a 15 Minute Running Clock:Build... Read More

Tampa bay games WodFor Wod 2 today you can cut these Murph practices a little short as the volume is way up there now or... Read More

Teams 4- waterfall style- 10 rounds per person1 Mintues per machinebikerow skiRestAt completion 2 people on the team run 800 with a med ball while... Read More

2 Rounds1:00 Air Bike1:00 Walking Lunges 200m Run10 A-frame Toe Touches Conditioning Test Every 4 Minutes for 28 Minutes (7 rounds) Ski Bike or row... Read More

20 Band Pull Aparts (perform 10 palms down, 10 palms up)-Then-3 Rounds4 Tempo Ring Rows4 Squat Box Jumps* 24/20″*Perform an air squat, jump onto a... Read More