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
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:    150M ROW; 5 HSPU    200M RUN; 10 HSPU     400M ROW; 15 HSPU    400M RUN; 20 HSPU    20 MIN AMRAP › 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:  WOD: “Fran” Thrusters (95/65) Pull Ups 21-15-9 Reps …For Time…  Rest 3min the run 1 mile Tuesday: WOD:  Strength: 6 Backsquats/30 Double Unders Then 11 Burpees 7 C&J (115/75) 5R4T Wedesday:  WOD:  EMOM: 3 Strict Pull Ups/HS Holds Then WOD: 5 Snatches(115/75) 10 Pushups  15 min amrap Thursday:  WOD:  Run 400 M 10 HSPU; › Read more
Monday:  EMOM for 8 Min:  3-Push Press/L-sit holds (15 Sec) 10 Power Cleans (135/95) 1 Sled Push 10 Burpees 15 AMRAP Tuesday: WOD:  10 Pullups 20 Backsquats (135/95) 5R4T Wednesday: EMOM for 8 Min: 4- Shoulder Press/ 4-Front Rack Lunges Then  Death by 10m Run  Thursday:  WOD: “Joey” 1 KBS – 1  Farmer’s carry 2 › Read more
Monday:  WOD: “Miami” EMOM: 10 MIN 2 Complexed of: Squat Clean/ Split Jerk  7 DL (135/95); 5 HC 3 STOH; 50 DU 7R4T Tuesday: WOD: “George Clooney” min 0-3:Run 400 min 3-4: Burpees min 4-5: Wall Balls  min 5-6: Pull Ups score = total reps Wednesday: WOD: “Making Waves” 9-15-21 Reps …For Time… HSPU; Box › Read more

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