Category Archives: WOD

3 rounds 5 min AMRAP 100m farmer carry 53/35 in remaining time: 8 Hang Power Clean 135/95 8 Front Rack Lunge 135/95 Rest 2:30

Strength Build to 3RM Bench Press in 20 minutes Conditioning 12 min AMRAP 15/10 Cal Row 15 Hand release push ups 15 Box Jumps 24/20

       Tommy Mac 2 Rounds For Time 12 Burpees 12 Thrusters (115/75 lb) 12 Burpees 12 Power Snatches (115/75 lb) 12 Burpees 12 Push Jerks (115/75 lb) 12 Burpees 12 Hang Squat Cleans (115/75 lb) 12 Burpees 12 Overhead Squats (115/75 lb) Cap 28 minutes

Strength 2 Deadlifts every 1:30 x 6 rounds, build Conditioning 6 rounds for time: 4 Strict Pull ups 8 Deadlifts 225/155 32 Double Unders -12 min cap-

Strength 4 Front Squat every 2:00 x 5 sets, build Conditioning 9 min AMRAP 5 Front Squat 135/95 10 Sit ups 10-20, 15-30, 20-40, 25-50…

*5am, 6am, and 9am class only today! Strength 2 Back Squats every 2:00 x 5 rounds, build Conditioning For time: 50 Pull ups 25 Burpee Box Jumps 30/24 50 Deadlifts 205/135 Cap: 12 minutes

*As of now, all classes are on for Wednesday 9/12. They are subject to change so please stay up on email and Facebook group before attending class. Griff Run 800m forward Run 400m backward Run 800m forward Run 400m backward In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 […]

Strength 2 Snatch grip deadlift emom x 10 min, build Conditioning 10 min AMRAP 10 Handstand push ups 10 Toes to bar 30 Double unders

Strength 1 Clean and Jerk every 1:30 x 6 sets building -clean can be power or squat- Conditioning 5 rounds for time: 5 Ground to Overhead 165/115 15 Wall Balls 20/14 Cap:12 min

Teams of 2 50-35-20 DB Hang Squat Clean 50/35 Burpees over DB KB Swing 70/53 -22 min cap-

Strength 4 Push Press every 1:30 x 5 sets, building Conditioning 4 rounds for time: 10 Shoulder to Overhead 135/95 20 Box Jump Over 24/20 -12 min cap-

16.3 7 min AMRAP 10 Power Snatch 75/55 3 Bar Muscle Up