WOD

Warm up4 Rounds 16 Monster walks with a band (8 steps each side)10 Air squats Strength 10-8-6-4-2 Back Squats Do a few warm up sets... Read More

2 Rounds 20 Band Pull Aparts10 Snatches from the shin10 strict presses Strength A couple warm up sets then get into thisStrict press 3 set... Read More

Sunday FundayBe on time. Rolling in late when everyone is partnered up really messes with our mojo. Definition of mojo: a magic spell, hex, or... Read More

8am Endurance With a partner complete 8 400’s 2000 Meter on rower or ski8 400’s 2000 Meter on a rower or ski 9am and 10amTeam... Read More

Every 2 Minutes for 8 Minutes*6 Bar Facing Burpees6 Clean Deadlifts6 Hang Squat Cleans6 Split Jerks *Start with light bar and work heavier each set... Read More

10-8-6-4-2Empty Bar Good MorningsJump SquatsV-Ups Single Unders (4x) 1 and 1/2 Deadlifts2-2-2-2-2The 1 and 1/2 Deadlift: athletes perform a deadlift, then instead of lowering the... Read More

Warm up2 Rounds10 Ground to Overhead w/ Plate 45/35lbs10/7 Calorie Bike HARD20 band pull aparts*snatch progression with empty bar 3 rounds 5 power position power... Read More

New phase with new focus lift starts today. The focus lift for the next 7 weeks will be clean and jerk, together or separate, while... Read More

Warm up3 rounds9 cals9 Scap push ups9 kipping knee raises3 wall walks After your warm up, athletes that are able to walk on their hand... Read More

Sunday Funday Not a partner wod this week 20 minute Amrap50 wall balls1 400m run with your wall ball or slam ball50 slam balls1 400... Read More