Friday Wod 3.5.21

For Time 40 Muscle-ups 80 Calorie Row 120 Wall Ball Shots 20/14# Can be Partitioned any way Scaled For Time 40 Pull-ups (Chin Over Bar) 80 Calorie Row 120 Wall Ball Shots 20/14#

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Thursday Wod 3.4.21

15 Minutes To Build To a Heavy Hang Power Clean 15 Minutes EMOM Min 1 – 12 Hang Power Cleans Min 2 – Max Calorie Assault Bike Min 3 – Rest Level 1 – 95/65# Level 2 – 135/95# Level 3 – 165/110#

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Monday Wod 3.1.21

Establish a 1 Rep Max Weighted Pull-up 3 Rounds For Time Level 1 Run 400 Meters 30 Seconds Handstand Hold Level 2 – 50′ Handstand Walk Level 3 – 100′ Handstand Walk

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Saturday Wod 2.27.21

Establish a 1 Rep Max Overhead Squat (Taken From Rack or Floor) In Partners, For Time 50-40-30-20-10 Reps For Time Overhead Squat Knees To Elbows 15 Minute Time Cap Level 1 – 75/55# Level 2 – 115/75# Level 3 – 135/95#

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Friday Wod 2.26.21

Open Wod 20.1 10 Rounds For Time: 8 Ground To Overheads 95/65# 10 Bar Facing Burpees 15 Minute Time Cap Scaled 10 Rounds For Time 8 Ground To Overheads 65/45# 10 Bar Facing Burpees (May Step Over Bar on Burpees) Immediately Upon Finishing Workout 7 Minutes To Establish a...

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Thursday Wod 2.25.21

2 Rounds For Time Level 1 2 Rope Climbs (Supine To Standing) 20 Seconds L-Sit 2 Rope Climbs (Supine To Standing) 20 Seconds L-Seated Hang 2 Rope Climbs (Supine To Standing) 20 Seconds Hollow Hold 2 Rope Climbs (Supine To Standing) 20 Seconds Plank Hold Level 2 – 1...

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Wednesday Wod 2.24.21

Build To a Heavy 5-Rep Weighted Dip 9 Minutes AMRAP 10 Deadlifts 50′ Single Arm Overhead Walking Lunges 20 Single Arm Alternating DB Snatches 50′ Single Arm Overhead Walking Lunges Switch Arms at 25′ Mark For Lunges Level 1 – 155/105#, 30/20# Level 2 – 185/125#, 45/30# Level 3...

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