WOD

Strength: Back Squats 5×5 Adding weight each set or stay at one challenging weight the whole time.  Conditioning:  21-15-9  Back Squats (must clean weight and put... Read More

Strength: Thruster Build to a heavy single  Conditioning: 5 Rounds:20/15/12 Calorie Row10 Thrusters (115/80/65)

Tabata: Kettlebell Swings (53/35/26) Assault Bike Calories Kettlebell Box Step-ups (53/35/26 to 24/20/16) AB mat situps TABATA8 Rounds: 20 Second On 10 Second Off *Your final score... Read More

“Happy Hour” Conditioning  3 Rounds for time:12 Power Cleans (135/95/65)12 Chest to Bar Pull-ups 12 Push Jerks (135/95/65)12 Toes to Bar

Strength: Hang Power Snatch Build to a heavy set of 3  Conditioning: For Time: 100 Air Squats50/35/25 Calorie Row25 Hang Power Snatches (115/85/65)

For Time: 60 Double Unders, 30 Burpees60 Double Unders, 30 Wallballs (20/14/10)60 Double Unders, 30 Deadlifts (225/155/125)60 Double Unders, 30 Wallballs (20/14/10)60 Double Unders, 30... Read More

Strength: Bench Press work to a heavy single Conditioning: For time:  30-20-10Hand Release pushups Alternating Dumbbell Box Step-ups (50/35/25) 1 DB only  Directly Into… 10-20-30:Alternating Dumbbell... Read More

Conditioning: On the 4:00 x 5 Rounds:25 AbMat Sit-ups15 Slam Balls (30/20/10)5 Push Press *Build in Weight on the Push Press each round** Your score is... Read More

Strength: Front Squat Build to Heavy Set of 3 Conditioning: “Geico” 15 MIN AMRAP 60 Double Unders30/21/12 Calorie Assault Bike15 Front Squats (155/105/85)

Conditioning: “Lead Foot”  4 min AMRAP :27/21/15 Calorie Row27 Burpees27 Chest to Bar Pull-upsRest 4 Minutes  4 min AMRAP :21/15/9 Calorie Row21 Burpees21 Toes to... Read More