WOD

WOD METCON –  (AMRAP – Rounds and Reps) 20:00 AMRAP 9 Partner Deadlifts (245#/185#) 8 Muscle-ups (1 Person working at a time) 9 Squat Cleans... Read More

CH, EW, WB – CROSS TRAINING  Weightlifting 5th and last Cycle Wendler: Shoulder Press (5, 3, AMRAP) 5 x 75% x (TM + 20#) 3... Read More

CH, EW, WB – CROSS TRAINING  Weightlifting Weighted Pull-ups (1-1-1-1-1-1-1-1) 12:00 time cap to reach a max WOD METCON –  (AMRAP – Reps) 8:00 AMRAP:... Read More

CH, EW, WB – CROSS TRAINING  Weightlifting 5th and last Cycle Wendler: Deadlift (5, 3, AMRAP) 5 x 75% x (TM + 20#) 3 x... Read More

CH, EW, WB – CROSS TRAINING  Weightlifting 5th and last Cycle Wendler: Back Squat (5, 3, AMRAP) 5 x 75% x (TM + 20#) 3... Read More

CH, EW, WB – CROSS TRAINING  Weightlifting 5th and last Cycle Wendler: Bench Press (5, 3, AMRAP) 5 x 75% x (TM + 20#) 3... Read More

WOD METCON (Time) 30 Plate 2 Over head 45/25 Run 600M/ Row 750M 15 Plate 2 Over head Run 400 M/ Row 500M 10 Plate... Read More

WOD Sean (Time) 210 Rounds for Time of: 11 Chest-To-Bar Pull-ups 22 Front Squats, 75# In honor of U.S. Army Staff Sergeant Sean M. Flannery,... Read More

CH, EW, WB – CROSS TRAINING  Weightlifting 5th and last Cycle Wendler: Deadlift (3, 3, AMRAP) 3 x 70% x (TM + 20#) 3 x... Read More

CH, EW, WB – CROSS TRAINING  Weightlifting 5th and last Cycle Wendler: Shoulder Press (3, 3, AMRAP) 3 x 70% x (TM + 20#) 3... Read More