Monday In Remembrance
MLK Day” WOD For Time 63 Hang Cleans (85/65 lb) 64 Wall Ball Shots (20/14 lb) 64 Pull-Ups 65 Kettlebell Swings (1.5/1 pood) ...
Be A Hero Saturday
Devil of Ramadi V2 4 Rounds for Time (with a Partner) 8 Man Makers (50/35 lb) / Plank Hold 20 Deadlifts (275/205 lb) / Wall Sit 24...
Friday Fight!
WOD: “Task Priority Fight Gone Bad” 3 Rounds: 30 Wallballs (20/14) 30 Box Jumps (24/20) 30 Sumo Deadlift High Pulls (75/55) 30 Shoulder...
Thursdays Are the Bee's Knee's
Strength: On the :90 x 6 7-7-5-5-3-3 Front Squats WOD “Bee’s Knees” 5 Rounds: 1 Minute Wallballs (20/14, Females 9′ Target) 1 Minute...
I Can't Believe It's Already Wednesday
Warm: 5:00 Jump/ Double Under Practice Skill: Kip Practice WOD: “Cindy” 5- Pull Up -Rx+- Strict 10- Push Up 15- Air Squat -Rx+ Pistols
Tuesday, Over and Out
“Over and Out” For Time: 20 Power Snatches (95/65) 20 Barbell-Facing Burpees 20 Overhead Squats (95/65) 20 Barbell-Facing Burpees 20...
Armor Up for Monday
Strength: Tempo Deadlift @ 31X2 Tempo 6 x 5 unbroken Moderate weight WOD: Body Armor 4×7: Weighted Strict Ring Dips 3×7: Pausing...
Saturday w/ Eva
Eva 5 Rounds For Time 800 meter Run 30 Kettlebell Swings 55/35 30 Pull-Ups
Friday Blockbuster
“Blockbuster” AMRAP 5: Buy-In: 35/25 Calorie Assault Bike Max Rounds of “The Chief” (135/95) Rest 5 Minutes AMRAP 5: Buy-In: 25/18...
Happy Thurday
WOD: “Fuller Circle” For Time: 50/35 Calorie Bike or Row 125 Double-Unders 2k Row 125 Double-Unders 50/35 Calorie Bike or Row Gymnastic...
