Strength: Wendler bench press WOD: “Take me out to the ball game” 30 minute team WOD with 4 different parts (bases and a home plate) each team member moves through […]

Strength: Wendler shoulder press WOD: 3 rounds for time 50m broad jump 10 wall ball burpees (20/14) 15 push press (115/75) 20 weighted lunges (115/75) AND 5 pushups EMOM  during the WOD

Strength: Wendler deadlift WOD: “Diane” 21-15-9 deadlift (225/155) Hand stand pushups

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 […]