Tabata Planks WOD 2 lap Yoke Carry (155/95) Every time the bar is dropped, as penalty Athlete must run up the tower once, continuing  from the last place you dropped […]

Strength: Back Squat 5×3 of your 70% WOD: 800 Meter Row Buy in 50 Kettle Bell Swings   (70/53) 40 Goblet Squats (70/53) 30 Toes to Bar 20 Squat Snatches   (115/65 10 […]

Strength/Skill: Bench Press 5 X 5 (Athletes desired weight-Push yourself!) WOD: 20 Minute AMRAP 5 Pull-Ups Overhead Lunges (85/55) Distance will be marked by coaches. 5 Burpees Over Bar Overhead Lunges Back   […]

ROWING: Row 2k Meters FT AB WORKOUT: 2 Rounds 1 Min- Ab Mat Sit-Ups 20 Sec- Rest 1 Min- T2B/K2E/HK 20 Sec Rest 1 Min – Plank 20 Sec- Rest […]

Strength: Bench Press 5 X 5 @ 70% 1RM WOD#1: Annie 50-40-30-20-10 FT Double Unders AbMat Sit-ups WOD#2: 15-10-5 FT Pull-ups Box Jump Overs 24/20 Power Snatches 95/75

WOD Part 1: 3 Rounds W/ Rest between rounds FR Walking Lunges – 10 Meters – 125/95 Sprints to End of Connex and Back *Mandatory 5 Minute Rest as a […]

RomWod: 20 Minutes WOD: 21-15-9 Deadlifts (225/155) Handstand Push-ups Cool Down: Roxanne (Bar Facing Burpees)  

“ARE YOU READY?” COME TEST OUT WOD #2 OF WARFITNESS” WOD: For Time (10 Minute Timecap) RX: Chest 2 Bar/Scaled, 35+ & 40+: Pull-ups (30 Reps) 30 Calorie row 30 […]