Strength Wendler Bench Press WOD 6 Rounds In two minutes athlete must complete a 20/15 calorie row, then must use the remainder of the time to complete an AMRAP of […]

Strength Wendler Back Squat WOD -Double Under 100-80-60-40-20 -Over Head Squats 135/95 10-8-6-4-2 -Bar Muscle Up 5-4-3-2-1

Strength Wendler Shoulder Press WOD 4 Rounds for Time -8 Front Squat 155/115 -12 Box Jump Overs 24/20 -24 Sit-ups ***No Touching on the Box Jujmp Overs***

Strength Wendler Deadlift WOD 20 Minute AMRAP -5 Power Cleans 145/100 -10 T2B -15 Wallballs

If possible arrive to class 10 minutes early to stretch and start the WOD at the top of  hour. HERO WOD: Murph “Bring your body armor and ca$h for T-Shirts” […]

Strength: Deadlift WOD: For Time 21 Deadlifts 185/135 28 Cal Row 84 Double Unders 15 Deadlifts 20 Cal Row 60 Double Unders 9 Deadlifts 12 Cal Row 36 Double Unders Mandatory […]

Strength: Bench Press WOD: 5 Rounds For Time 8 Toes 2 Bar 10 Hang Power Snatches 75/55 400 Meter Run

Strength: Squats WOD: 3 Rounds For Time 10 Power Cleans 20 Box Jumps 16 Push-ups 548 Meter Row

Strength: Shoulder Press WOD: 15 Min AMRAP 1 Thruster, 1 Pull-up 2 Thrusters, 2 Pull-ups 3 Thrusters, 3 Pull-ups …continuing for 15 Minutes.

WOD: 2 Rounds For Time RX 115/95 20 Clean & Jerk 20 Box Jumps 20 Wall Balls 20 Hang Snatches 20 Box Jumps 20 Wall Balls 20 Squat Cleans “Quick […]