Strength: Wendler back squat WOD: 17 minute AMRAP 1 bar muscle-up 25 double-unders 7 bent over rows (95/65) 25 double-unders 9 box jumps (30″/24″) 25 double-unders Modification for a bar […]

In memory of Border Patrol Agent Brian Terry, killed on 12/15/2010 WOD: 2 rounds for time 8 thrusters (95/65) 11 pullups 19 weighted lunges (45/25) 70 air squats 7 push […]

Strength: Wendler bench press WOD: 4 rounds 400m run then 4-8-12 of overhead plate walking lunges and burpees RX (45/35) L2 (35/25) L1 (25/10)  

Strength: Wendler backsquat EMOM for 10 minutes 2 clean complex which is    1 high hang squat clean    1 hang squat clean    1 full squat clean RX (155/105) […]

Strength: Wendler deadlift WOD: “Jackie” for time 1000m row 50 thrusters (45/33) 30 pullups  

Strength: Wendler shoulder press EMOM: for 7 minutes 3 power cleans 3 push press 155/105 WOD: Complete reps for time 50-40-30-20-10 of Calorie row Russian KB swings (70/53)

Happy Birthday Kelly!! Today is a partner WOD, and the reps and rounds , including the cash out, can be done however each team chooses as long as only one […]

Strength: Wendler bench press WOD: 3 rounds for time 800m row 2 minute rest Parking lot perimeter run 2 minute rest If the class is too big, then half start […]

Strength: Wendler Deadlift WOD: 5 rounds for time 5 KBS (70/53) 10 toes to bar 5 KBS 10 pullups    

Strength: Wendler shoulder press  Strict pullups between every set of presses. 3 levels to choose from, but each will be done in a strict, controlled manner. If you can do […]