WOD

AMRAP 12 Minutes  500m Row 20 DB Step up and overs 50s/35s 24/20 AMRAP 12 Minutes  20 Kb Snatch 70/53 15 Burpee over KB 200m... Read More

Incline Bench 4×4 4x Bicep Curl Burnout  Then….. AMRAP 20 Minutes In Any Order 400m Sled Push 55/35 (around the building) 1000m Run 200 Double... Read More

Every 2 Min for 16 Minutes(8 rounds), complete…. 200m Run + 2 Clean & Jerks (Increase weight if you can stay under 1:30/round) Then…. 5... Read More

Overhead Squat 3×6 Then…. Happy 74th birthday to Nancy! Can be partitioned or straight through 74 Back Squats 135/93 74 Pullups 74 Burpees

Olympic Lifting Every 3 Minutes: Starting at 60% of front squat 3 Rounds: 3 Front Squats + 1 Split Jerk 3 Rounds: 2 Front Squats... Read More

AMRAP 30 Minutes  400m run 1 Clean 185/133 5 Front squats 10 Hspu (can scale to Ring Pushups) 25 ft Hs walk or 100m Heavy... Read More

42 Power Snatches, 95/53 (mix anyway) 250m/250m Ski Relay 30 OH Lunges, 115/73 (mix anyway) 250m/250m Ski Relay 18 Overhead Squats, 135/93 250m/250 Ski Relay... Read More

8 am and 10 am Classes In Teams of 4: 2 People work at a time, one holds pet rock 70/53, one rests Pet Rock... Read More