WOWs 

Monday: WOD: “MURPH” 1 Mile Run 100 Pull ups, 200 Push ups, 300 squats 1 mile run Tuesday: WOD: EMOM: 4 CLEAN AND JERKS (10 MIN) Then 50M Sprint 5 Burpees 8R4T Wednesday: WOD: 15 Wall Balls 10 DB Snatch 200 M Run 5R4T Thursday: WOD: “JT” HSPU Ring Dips Push ups 21-15-9 Reps For › Read more

Monday: STRENGTH: 4- Push Press/4 Strict PU WOD: 1 MBC: 1 WALLBALL 2 MBC: 2 WALLBALL 3 MBC: 3 WALLBALL 15 MIN AMRAP Tuesday: WOD: 100M RUN OR 150M ROW; 5 HSPU 200M RUN OR 250M ROW; 10 HSPU 300M RUN OR 400M ROW; 15 HSPU 400M RUN OR 500M ROW; 20 HSPU 20 MIN › Read more

Monday: WOD: “Jackie” 1,000M Row 50 Thrusters @ 45# 30 Pull Ups for time… Then, Run 1 mile for time Tuesday: WOD: “Fabian” Odd Minute: 7 Deadlifts (205/135) 7 Box Jumps (24/18) Even Minute: 48’Lunge /48′ Run/ 5 Burpees 20 Minute AMRAP Wendesday: WOD: “In Over My Head” HSPU Men-4 Women-2 (Every min on the › 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 (115/75) 1 › Read more

Monday: EMOM: 8 MIN 3-BS 400 Meter Run/ 30 Deadlifts 300 Meter Run/ 20 Power Cleans 200 M Run/ 10 Snatches Tuesday: WOD: 30 Cal Row 20 Situps 10 Burpees 4R4T Wednesday: 4-Min to complete 4-10 m lunges/ max effort TTB/ 1Min Rest 3 Min to complete 3- 10 m lunges/ max effort situps/ 1 › Read more

Monday: ODD COUPLE: Push Press/L-sit holds 10 Power Cleans (135/95) 1 Sled Push 10 Burpees 15 AMRAP Tuesday: WOD: 10 Pullups 20 Backsquats (135/95) 5R4T Wednesday: ODD COUPLE Shoulder Press/Lunges Then Death by 100m Run (12 Rds) Thursday: WOD: “Joey” 1 KBS – 1 Farmer’s carry 2 KBS – 1 Farmer’s carry until 20 KBS › Read more

Monday: WOD: “Nancy” 400M Run 15 OHS: Men’s 95# / Women’s 65# 5R4T *Leaderboard* Tuesday: WOD: 10 Thrusters: Men’s 95# / Women’s 65# 10 Hang Cleans: Men’s 95# / Women’s 65# 10 Box Jumps: Men’s 24″ / Women’s 20″ 5R4T Wednesday: WOD: EMOM: Deadlift/Push Up Then Max Effort 2k Row and 1 mile Run Thursday: › Read more

Monday: 8 MIN EMOM 5-OHS/4-Strict PU WOD: WOD: 10 TTB 20 Burpees 400 M Run 15 Min AMRAP Tuesday: WOD: 300 M Row/ 15 Thrusters(95/65) / 100 M Run 5 rounds for time… Wednesday: Odd Couple Front Squats/Double Unders WOD: 30 Power Cleans (95/65) 20 Power Cleans (135/95) 10 Power Cleans (155/115) Run 200m between › Read more

Monday: WOD: Tabata Deadlift Burpees Box Jumps (24″/20″) TTB rest 1 min Tuesday: WOD: Pullups/WallBalls (20/14) 5-10 reps 10-20 reps 15-30 reps 20-40 reps 25-50 reps for time Wednesday: WOD: 1 Squat Cleans: Men’s 115# / Women’s 75# 1 Push Up 15 min AMRAP, Increasing by 1 rep each round Thursday: WOD: “Lieutenant Dan” 200M › Read more