WOD CLEAN AND JERK  =  5 – 3 – 1 A.M.R.A.P  x  10 GROUND TO OVERHEAD  75/95  x  15DOUBLES  x  30

ALRIGHT, YOU GUYS ASKED FOR IT SO HERE IT IS!!! IF YOU DIDN’T MAKE IT IN ON SATURDAY FOR OUR CHRISTMAS WOD…….NO WORRIES, WE GOT YOUR BACK!!!! AND IF YOU ALREADY COMPLETED THIS AWESOME WORKOUT AND WANT TO PASS ON ROUND TWO THEN WE WILL HAVE AN ALTERNATIVE WORKOUT FOR YOU. JUST A LITTLE SIDE […]

WOD THE 12 DAYS OF CHRISTMAS….. ” COMPOUND STYLE “ 1 = SPRINT x 100 METERS 2 = SNATCH 3 = ROPE CLIMB 4 = CLEAN AND JERK 5 = HANDSTAND PUSH-UP 6 = DEADLIFT 7 = RING DIPS 8 = FRONT RACK LUNGES 9 = PUSH-UPS 10 = HANG POWER CLEAN 11 = PULL-UPS […]

WOD A.M.R.A.P  x  7 THRUSTER  115/80  x  5OVER THE BAR BURPEE  x  5

*****     HOLIDAY SCHEDULE     ***** THE COMPOUND WILL BE CLOSED MONDAY, DECEMBER 26TH AND MONDAY,  JANUARY 2ND FOR THE HOLIDAYS. OTHER THAN THOSE TWO DAYS WE WILL RUN  CLASSES AS PER NORMAL SCHEDULE.

WOD “Wittman“ Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps95 pound Power clean, 15 reps15 Box jumps, 24″ box Jason Khalipa 11:57, Chris Spealler 12:13, Jaime Loera 12:34, Rick Helmann 12:34, Alex Rollin 12:35Post time to comments. U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th […]

WOD Back Squat 3 – 3 – 3 – 3 – 3  reps  

WOD “Eva“ Five rounds for time of: Run 800 meters2 pood Kettlebell swing, 30 reps30 Pull-ups

WOD Complete as many rounds as possible in 20 minutes of: Row 250 meters25 Push-ups  

WOD Clean and Jerk 1-1-1-1-1-1-1 reps  

WOD Complete as many rounds as possible in 15 minutes of: 15 foot Rope climb, 2 ascents 20 Wall ball shots, 20 pound ball Run 200 meters   HERE’S SOME PICTURES OF OUR BOOT CAMP LADIES!!     

WOD “Santora“ Three rounds for reps of: 155 pound Squat cleans, 1 minute20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute245 pound Deadlifts, 1 minuteBurpees, 1 minute155 pound Jerks, 1 minuteRest 1 minute James Hobart 158 reps. Post total reps completed to comments. U.S. Army Sergeant Jason A. Santora, of Farmingville, […]