WOD

Refer A Friend

Invite A Friend To Check Us Out!
31
Mar

WOD 4/1/23

AMRAP 10 Minutes 10 Decline Pushups (Feet elevated) 20 Toes to Rings 30 Crossovers (singles) AMRAP 10 Minutes 10 KB Goblet Squats 70/53 20 Single...
Read More
30
Mar

WOD 3/31/23

WWPF 40 Deadlift, 225/153 25 Synchronized Wall Ball Shots 14 Alt Rope Climbs 30 Deadlifts 25 Synchronized Wall Ball Shots 12 Alt Rope Climbs 20...
Read More
29
Mar

WOD 3/30/23

EMOM 10 Minutes 2 High Hang Snatch Then….. 2023 Quarterfinal WOD 4 (remix) AMRAP 20 Minutes 1000m Row/Ski/Run 50 Weighted Sit Ups 25/15 500m Row/Ski/Run...
Read More
28
Mar

WOD 3/29/23

Strict Press: 3 x 8 w/1 sec pause Then, 1 x max reps using dumbbells (10-15 reps) 20 Min AMRAP Ladder Barbell Lunge: 10-20-30-40…. Push...
Read More
27
Mar

WOD 3/28/23

Work up to a Heavy Clean Then….. 21 Pullups 21 Power Cleans 135/93 15 Toes to Bar 15 Power Cleans 185/133 9 Muscle Ups 9...
Read More
26
Mar

WOD 3/27/23

Back Squat: (wk 2) Every 90 seconds back squat 5 x 5 @ 80-85% Then..1 x :30 hold @ 110% Then… “Secret Service Snatch Test”...
Read More
25
Mar

Endurance WOD 3/26/23

Olympic Lift Technique with Jess: -EMOM 12 Minutes Power Clean 3-3-3-3-2-2-2-2-1-1-1-1 -Pause Snatch 5×2 (2 sec pause at knee) -Snatch First Pulls 5×3 @110% Endurance...
Read More
24
Mar

WOD 3/25/23

Bench Press: Build to 8RM Then, do 3 x max reps at that weight 10 Rounds 1 Legless Rope Climb 6 Weighted Push-ups, 55/35 12...
Read More
1 2 3 497