EMOM 10 Minutes 1 Snatch First Pull + 1 Snatch Pull + 1 Snatch Then…… AMRAP 15 Minutes 1 Legless Rope Climb 15’/12′ 3 Snatch 155/103 200m RunRead More

Front Squat: Work up to a heavy single then, 3×2 @95% Then…. 15.5 W/DB’s 27 Cal Row or Ski 27 DB Thrusters, 50’s/35’s 21 Cal Row or Ski 21 DB Thrusters 15 Cal Row or Ski 15 DB Thrusters 9 Cal Row or Ski 9 DB ThrustersRead More

Pick Your Poison: Choose 1 of 2 Workouts AMRAP 35 Minutes-Movements can be done in any order 30 Wall Balls 25 Pushups 20/15 Cal Bike 15 Burpees 10 Strict Pullups 800m Run OR………………… Mix Any Way: 75 Burpee Pullups and 150 Wall Balls Every 5 Minutes run 400mRead More

FOR TIME: 400m Farmers Carry, 70’s/53’s (around building) Then… Deadlift 10,000lbs Pick one of the following weights to complete, or pick your own 95lb x 96 reps = 10,0000 135lb x 75 reps = 10,000 185lb x 55 reps = 10,000 225lb x 45 reps = 10,000 Then… 400m Prowler Push, HEAVY (around building)Read More

WWPF 0:00 – 15:00 – 15 Min AMRAP 30 Alt Squat Snatches, 135/93 20 Alt Strict Pull-ups 10 Alt Wall Climbs ———-2 MIN REST————- 17:00 – 27:00 – 10 Min AMRAP15 Synchronized OHS, 95/63 15 Synchronized Hurdle Jumps, 24/20 ———2 MIN REST————— 29:00 – 34:00 – 5 Min AMRAPMax Rope Climbs *Partner bear hugs sandbag,...Read More

Front Squat: Work up to a Heavy Single, Then 3×3@90-95% Then…….. AMRAP 12 Minutes 3 Ring Muscle Ups 5 Front Squats 165/113 7 Burpees Over BarRead More

Press 1 x 5 @ 80% 1 x 3 @ 85-90% 1 x 1 @ 95% THEN… For Time 120 Double Unders 60 Russian KB Swings, 70/53 30 Toes 2 Bar 200m Weighted Run, 70/53 30 HSPU 60 SDHP, 70/53 120 Double UndersRead More

15 Minutes to work up to a heavy complex of: 2 Deadlifts + 1 Hang Clean + 1 Jerk Then……. Happy Birthday to Paul Dougherty PD (Reverse DT) 5 Rounds 6 Deadlifts 155/103 9 Hang Power Cleans 12 JerksRead More

Classes at 8am and 10am-Please RSVP for class! In Teams of 4: 2 people work at a time with a pet rock, 70lb/53lb. The rock must be held during the entire workout. For Time 300 pullups 400m Run 400 Pushup 400m Run 500 Air Squats 400m Run 600 DU 400m RunRead More

Choose a Hero WOD: Jerry For time:Run 1 mileRow 2KRun 1 mile U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad,...Read More