WOD

9-12 Open Gym 10am Olympic Lift Class 11am Endurance 50 Double Unders 50 Sit Ups 15 Pullups 15 Pushups 40 Double Unders 40 Situps 15... Read More

WWPF – Eagles Pep Rally WOD   0:00 – 10:00 Pre-Game Power Snatch  (Work up to a heavy power snatch in 10 minutes)   12:00... Read More

Deadlift   1-1-1   Then   15-12-9-6-3 Reps of   Deadlift (255/173) Burpees Pullups   Post Loads and Times to Zen and Comments:  

Bench Press: 8RM 2 x 8 @90%   Then…   Complete as Many Reps as Possible: 3 Min Cal Row or Assault Bike 3 Min... Read More

EOMOM (Every other minute on the minute) 10 Minutes 5 Squat Cleans 185/133 4/3 Ring Muscle Ups Then…. Chippy for Time 150 Double Unders 75... Read More

Back Squat 4 rep max then 2 sets at 90%   Then…   30-20-10 Kettlebell Swing 53/35 Box Step-ups with KB in front rack 20/16... Read More

800m Run or Row 50 Pullups 800m Run or Row 50 T2B 800m Run or Row 50 Burpees 800m Run *Must bike 30/20 Cal during... Read More

Push Press 3-3-3   Then complete the following for time:   5 Rounds of: 3 Power Clean 135/93 6 Push-ups 9 Squats   Then: 400... Read More

WWPF 0:00 – 10:00 Work up to a heavy complex of 2 Front Squats + 1 Jerk   12:00 – 28:00 16 min AMRAP 30... Read More