Strength: Wendler shoulder press WOD: 15 minute EMOM 3 hang cleans 115/75 3 push press 115/75 5 burpees All done each and every minute. The quicker you finish, the more rest you […]

Good times hiking this weekend! Strength: Wendler squat WOD: for time 50 wallballs 20/14 45 toes to bar 40 box jumps 24″ 35 pull ups 30 backsquats 135/95 25 push […]

WOD: “DT” 5 rounds for time 12 deadlift 9 hang power clean 6 push jerk 155/110

New Years Eve WOD for time 31 sumo deadlift high pull w/ kb 53/35 28 box jumps 24″ 31 pull ups 30 back squats 135/95 31 push ups 30 wall […]

Strength: Wendler back squat WOD: 14 minute EMOM 8 KBS 70/53 odd minutes. With remaining time, AMRAP sit-ups. 4 OHS 95/65 even minutes. With remaining time, AMRAP double-unders. ****** Keep […]

Strength: Wendler bench press WOD: 3 rounds 20 floor press 135/95 20 dumbbell snatches 45/25 400m row 3 minute mandatory rest then “Grace” 30 clean & jerk 135/95 Score is […]

WOD: 12 days of Christmas for time: 1 backsquat 95/65 2 snatches 95/65 3 pullups 4 lunges 5 deadlift 95/65 6 burpees 7 KBS 53/35 8 clean & jerk 95/65 9 […]

Strength: Wendler deadlift and bench press WOD: 15 minute AMRAP 3 handstand pushups 6 clean & jerk 9 goblet squats (53/35) *****REMINDER***** On Christmas Eve December 24, 2014 we have […]

Strength: Wendler squat and shoulder press WOD: 4 rounds for time 15 power snatch (75/55) 30 double unders 400m run *****REMINDER***** On Christmas Eve December 24, 2014 we have cancelled […]

WOD: “Vengeance” In honor of the following 7 Camp Pendleton Marines who lost their lives on February 25 in one of the deadliest aviation training accidents. Their call sign was HMLA-469. […]