Warm up3 Rounds Run 200 10 push ups 5 Pull ups5 air squats (1 and and 1/2 squats) Demo belowStrength 5 set of 3— squats are 1 and 1/2 squats. Try to work in the 70 to 75 percent rangeWod5 Rounds10 Toes to bar or knee raises or 15 situps. 10 Double Dumbbell Thrusters (50s/35s)Read More

4 rounds for time of:20 Burpees20 Single Arm Dumbbell Power Snatches, 50/35 lbsRest 5 minutes 3 rounds for time of:Dumbbell Lunge, 50/35 lbs, 20 meters (60 feet) (two dbs at your sides)40 airsquats Rest 5 Minutes 5 rounds for time of:Dumbbell Farmers Carry, 50/35 lbs, 50 m40 Double UndersRead More

8am In any order 30 min capRun 1 Mile Row 2000Bike 100/809am and 10am Rest 5 Minutes between wods3 rounds for time of:50 Double Unders10 Hang Power Cleans, 115/75 lbs10 Overhead Squats, 115/75 lbsRest 54 rounds for time of:10 Chest-to-bar Pull-upsHandstand Walk, 20 feet (In Back or front only distancing yourselves)15 Sit upsRest 5Complete as...Read More

Benchmark Wod Today Barbell warm up3 rounds10 Clean pulls5 Power cleans from Power Position 5 power cleans from the knee5 power cleans from the shin5 Push jerkstake 10 Minutes to build to your wod weight“Grace” 30 Clean and jerks for timeAfter you recover optional 4 Rounds 100 Meter farmer carry 20 Backward lunges with the...Read More

Warm up4 Rounds Run 200build up speed through the 4 rounds 10 Walking lunges10 butt kicks 10 High knees **Get a few 10 meter practice sprints in, you don’t want to go into sprints not having warmed upRemember this one?? Death by shuttle sprints With a continuously running clock perform:Shuttle Sprint 10 m in the...Read More

3 Rounds Warm up-empty bar10 strict press 10 push press10 split jerkStrength 2-2-2-2-2-2 Split jerk from the rack. Build up to a heavy 2OR Snatches build to a heavy 2Wod Option 15 Rounds for time7 Power Snatches 135/965 Bar muscle ups (sub 8 pull ups)7 burpees over your barWod Option 2Read More

Hero Wod Today “Loredo” U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device....Read More

Barbell Specific Warm up for squat clean5 minutes of run, bike, row then grab a bar3 rounds Minute 1- 10 clean high pullsMinute 2- 5 Power Position Squat cleansMinute 3- 5 SLOW lift-offs from the ground or shin, pause at the knee, then finish squat cleanSquat Clean 1-1-1-1-1-1-1Use the heaviest weight you can for each...Read More

Sunday FundayWarm up- 5 minutes of running, rowing or biking then get your equipment for the wodRest 5 minutes between wodsWod 1- 10 minutes10 single arm DB thrusters 200m run *don’t throw dumbbells. They are breaking apart and new ones are hard to come byWod 2- 8 Minutes 16 ALT DB snatches 8 Burpees Wod...Read More

Endurance- 8amRun 5k. Time to test this out. Lets see if we can a lot of people out for this9am wod will be done outside. There is a mini weightlifting seminar going on inside. 9am wod is slightly different than 10 am. its double dumbbells instead of barbell.. or if you want to go up...Read More