WOD

Open WOD 16.2 or, if not signed up for The Open 12 Minute AMRAP of 25 t2b, 50 Double Unders, 10 Squat Cleans 95/65 Beginning... Read More

EMOM 5 minutes 1 snatch + 3 OHS Then… WWPF 50-40-30-20-10 Cal Row Shoulder 2 OH, 135/93 16.2 Toes 2 Bar Double Unders Squat Cleans... Read More

Push Press 3-3-3 Then 10 Rounds of: 7 Burpees 7 Pullups *15 Min Cap Post Loads and Times times to Comments and ZEN:  

Clean Grip RDL: 3 x 5 L-Sit Hold x 3 Then… 12 min AMRAP 5 Power Cleans, 185/133 10 ring pushups 15 Kb Swings, 53/35... Read More

Power Snatch 3-3-3 Then…. AMRAP 12 Minutes 200m Run 10 Toes through Rings 5 Power Snatch 135/93 16.1 in action  

Congratulations to our ladies 1st place MB and 2nd J-cogs! From a comp at CF Deleware Valley this weekend. 3 Rep Max Front Squat then... Read More

9am: Open 16.1 10am: Oly Class – NO OPEN WOD!  11am: Endurance Class Only   Enduro WOD 3 x 800m Row 3 x 800m Run... Read More

Open WOD 16.1 AMRAP 20 Minutes 25-ft. overhead walking lunge 95/65 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Masters 55+ and Teens 14-15... Read More

EMOM 5 Minutes 2 Hang Power Snatch 1 OHS Then… “WWPF” 42-30-18 Hang Power Snatch, 95/63 Alt Box Jumps, 24/20 *Complete 6 rope climbs (after... Read More

Back Squat 2-2-2 Then 12 Min AMRAP of: 4 Strict Pullups 7 Ring Pushup 10 Hang Squat Clean 95/65 Post Loads and times to Zen... Read More