Friday WOD 7.13.24

Level 1 20 Minute AMRAP Partner 1 20 Dumbbell Snatches 30/20# Max Burpee Box Jump Overs 24/20″ Partner 2 Max Calorie Row *Switch Every 2 Minutes Level 2 – 45/30# Level 3 – 50/35#

Read More

Friday WOD 7.12.24

5 Tough Sets Back Squat x 5 For Time Level 1 18 Dumbbell Thrusters 30/20# 100m Sandbag Shoulder Carry 75/50# 15 Dumbbell Thrusters 100m Sandbag Shoulder Carry 12 Dumbbell Thrusters 100m Sandbag Shoulder Carry 9 Dumbbell Thrusters 100m Sandbag Shoulder Carry Level 2 – 45/30#, 85/65# Level 3 –...

Read More

Thursday WOD 7.11.24

2 Rounds For Time: Level 1 15/12 Calorie Bike 15 Jumping Pull Ups 15/12 Calorie Bike 15 Ring Rows 15/12 Calorie Bike 15 Renegade Rows (e/s) 30/25# Level 2 – 20/15 Cals, Pull Ups, Supine Ring Rows, 45/30# Level 3 – 25/20 Cals, Strict Pull Ups, Supine Ring Rows,...

Read More

Tuesday WOD 7.9.24

3 Tough Sets Strict Press x 5 17 Minute AMRAP Level 1 40′ Bear Crawl 15 Single Leg V-Ups 15 Mod Push Ups Level 2 – 20′ Handstand Walk, V-Ups, Push Ups Level 3 – 40′ Handstand Walk, 20 V-Ups, 20 Push Ups

Read More

Monday WOD 7.8.24

For Time Starting at 0:00 Level 1 12 Squat Cleans 95/65# 24 Ring Rows 12 Squat Cleans Starting at 10:00 6 Squat Cleans 135/95# 12 Burpee Pull Ups 6 Squat Cleans Level 2 – 115/75#, 24 Pull Ups – 165/115#, 12 Bar Muscle Ups Level 3 – 155/105#, 36...

Read More

Friday WOD 7.5.24

For Time Level 1 5 Rope Climbs (Supine To Standing) 50 Wall-Ball Shots 20/14# 30 Jumping Pull Ups 200m Farmer Carry 35/25# 30 Jumping Pull Ups 50 Wall-Ball Shots 5 Rope Climbs (Supine To Standing) Level 2 – Rope Climbs, Pull Ups, 50/35# Level 3 – 7 Rope Climbs,...

Read More

Thursday WOD 7.4.24

4 Tough Sets Single Arm Half Kneeling Press x 8 “DT” 5 Rounds For Time 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Level 1 – 95/65# Level 2 -135/95# Level 3 – 155/105# **5:30, 8, 9 and Noon Classes Only!

Read More