Workout of the Day

Partner WOD: Teams of 2 AMRAP 24 400m run (together) 6 rope climbs 12 Ground to Overhead 95/65 18 Bar facing burpees

Strength: EMOM 10 5 Power Snatch WOD: AMRAP 12 4 Box Jump Over 24/20 4 Overhead Squat 95/65 8 Box Jump Over 8 Overhead Squat 12… 12…

Strength: Sumo Deadlift – 5×4 WOD: AMRAP 13 5 Strict Ring Dip 10 Hand Release Push Ups 15 Bodyweight lunges 25 DU/75 SU

Strength: Bench Press – 5×4 w/ 1 second pause at bottom WOD: Snatch ladder – 16 min cap 15 snatches 95/65 200m run 12 snatches 115/75 200m run 9 snatches 135/95 200m run 6 snatches 155/105 200m run 3 snatches… Read more »

Strength: Alt EMOM 12 Odd – 4 Squat Cleans Even – 8 pull ups WOD: 4 round for time: 12 Goblen Squats 53/35 10 HSPU 8/6 cal bike

WOD: Every 6 minutes for 24 minutes (4 minutes work / 2 minutes rest) complete: 4 minutes: 500m row then AMRAP Clean and Jerks 135/95, rest 2 minutes

Come join us for open gym from 10-noon!

Partner WOD: Teams of 2 8 Rounds Row 25/20 cal 15 Deadlift 135/95 & 10 Bar facing Burpees One partner rows while the other completes deadlifts/burpees. 1 Minute rest after each round (rest starts after slowest partner finishes). Score is… Read more »

Strength: EMOM 12 3 Power clean and jerks WOD: 3RFT 12 Front Squats 115/75 12 Bar Facing Burpees 12 TTB

Strength: Snatch Grip Liftoff/Deadlift 8 sets of 2 lift offs and 2 deadlifts WOD: AMRAP 10 9 Deadlift 115/75 6 Hang P. Snatch 115/75 3 Overhead Squat 115/75 100m run