Monday: WOD: Murph 1 Mile RUN 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run Tuesday: WOD: 1 min Row 1 Min Rest 20 Min Wednesday: WOD: 8 Wall Balls 8 Dead Lifts 4 Turkish Get Ups 15 Min AMRAP Thursday: WOD: “Backwards” 100 DU : 90 Situps : 80 Squats : › Read more
Monday: WOD: “Annie” Strength: 8 Min- Odd: 5 DL (225/185) Even: 8/5 HSPU Rest 2 Min Then 50-40-30-20-10 Sit Ups/Double Unders ….For Time…. Tuesday: WOD: “I” 9 Back Squat: Men’s 135# / Women’s 95# 9 Burpees 15 Box Jumps: Men’s 24″ / Women’s 20″ 15 min AMRAP Wednesday: WOD: “Love” 8 C&J: Men’s 115# / › Read more
Monday: WOD: 400 M Run 20 Wall Balls 10 Snatches 3R4T Tuesday: Every 80 Sec: for 6 Cycless 1 Power Clean; 2 Push Press; 3 Back Squats WOD: 8 TTB; 10 Pushups; 10 Box Jumps 12 Min AMRAP Wednesday: WOD: Tabata 20:10 HSPU; Hang Cleans; Pistols; Strict Pull Ups Thursday: EMOM: 5,5,3,3,2,2,1 of DL and › Read more
Monday: WOD: 15 Wall Balls 10 DB Snatch 200 M Run 5R4T Tuesday: WOD: EMOM: 4 CLEAN AND JERKS (10 MIN) Rest 2 Min Then 50M Sprint 5 Burpees 8R4T Wednesday: WOD: 10 SDLHP (75/45) 10 Double Unders 15 MB Cleans (20/14) (10’/9′) 18 Min AMRAP Thursday: WOD: “JT” HSPU Ring Dips Push ups 21-15-9 › Read more
Monday: WOD A: 10 Min AMRAP Strict Pull ups/Ring Dips WOD B: 12 Min AMRAP 30 DU (25/20) Cal Row 10 Wall balls Tuesday: WOD: Run 400 M 2 Rope Climbs 6 Shoulder Press 6 Snatches 4R4T Wednesday: WOD A: 10 Min DL/Pushups WOD B: 12 Min AMRAP 1 TTB/ 1 Air Squat 2 TTB/ › Read more
Monday: WOD: “Diane” 21-15-9 Reps (run 400 inbetween) Deadlift: Men’s 225# / Women’s 150# HSPU For Time Tuesday: WOD: “Got It” 11 Thrusters: Men’s 95# / Women’s 65# 11 Burpees 15 Min AMRAP Wednesday: WOD: “R.I.P” 4 EMOM: Power Cleans (155/115) 40 Double Unders 11 Push Press: Men’s 115# / Women’s 75# 10 Min AMRAP › Read more
Monday: WOD: “STRONG MAN’S ALLEY”-2019 400M RUN 10 DEADLIFTS(275/185) 10 BURPEES 10 PULLUPS 3R4T (15 MIN CUTOFF) Tuesday: WOD: 6 Squat Clean & Jerks (155/105) 2 Rope Climbs 4R4T Wednesday: WOD: “Need for Speed” 2019 500M ROW (BUY IN) 4 ROUNDS OF : 10 DOUBLE UNDERS/8 BOX JUMPS 8 SNATCHES/8 WALLBALLS 8TTB 1K ROW (CASH › Read more
Monday: 100 Double Unders (buy in) 10 Power Cleans (115/75) 1 Sled Push 10 WallBalls (20/14) Tuesday: 5 x 5 Deadlift wod: 10 min AMRAP 10 Push Press (95/75) 10 T2B Wednesday: WOD 2 Squat Cleans EMOM (135/95)(8 MIN) Then, Death by 10m Sprints Burpee Box Jumps Thursday: “Scott” 1 min Hang Cleans (125/85) 1 › Read more
Monday: WOD: “SPIDERMAN” 2 – 15′ Rope Climbs 100 m Run 8 Squat Cleans (135/95) 5R4T  Tuesday: WOD: “HULK” EMOM: 1 Complex of : (8min) Power Clean,Push Press,  Backsquat, OHS WOD: 25 Double Unders  10 TTB 10 Pushups 15 min AMRAP  Wednesday: WOD: “WONDER WOMAN” 5 Pullups 10 Pistols (alt.) 14 DB Snatches (alt) 18 › Read more
Monday: EMOM 8 Min: 4 Back Squats WOD: 12 Box Jumps 20 Lunges 8 Snatches  4R4T Tuesday: WOD:  400 m Run; 40 Wall Balls 300 M Run; 30 MBC 200 M Run; 20 Wall Balls 100 M Run; 10 MBC for time  Wednesday: Strength: Odd- 3 Power Cleans; Even 6-TTB WOD:  2 Wall Walks 8 › Read more

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