OCT 21

Workout of the Day THERE WILL BE NO CLASSES HELD TODAY TODAY IS OUR ANNUAL PANCREATIC CANCER FUNDRAISER FROM 9:00 AM TILL ABOUT 1:00 PM PLEASE COME BY AND CHEER ON YOUR FELLOW MEMBERS AND OTHER LOCAL BOX ATHLETES AS THEY COMPETE AND DONATE FOR A GREAT CAUSE Post your scores to the Whiteboard.

0 comments

WOD Oct 20

Workout of the Day Warm-up 2 Laps 20 EB Presses 25 GHD sits / ext Strength 5 x 5 Strict Press 17.5 10 rounds for time of: 9 thrusters, 95 lb. 35 double-unders Post your scores to the Whiteboard.

0 comments

WOD Oct 19

Workout of the Day Warm-up 10 Cal Assault 20 Good Mornings 10 Wall Slides 20 High Pulls Strength 6 Min EMOM Hang High Pull Hang Clean Hang Squat Clean 60 % 17.4ish Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 lb. 55 wall-ball shots, 20-lb. ball to 10-ft.

0 comments

WOD Oct 18

Workout of the Day Row 500 M 20 Good Mornings 25 GHD Sits / Ext 20 Ring Rows Strength Dead Lifts 10-8-6-4-2 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3

0 comments

WOD Oct 17

Workout of the Day Warmup 2 Laps 20 Stretch Lunges 20 EB High Pulls Strength Front Squat 2 x 8 2 x 6 2 x 4 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of:

0 comments

WOD Oct 16

Workout of the Day Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes Post

0 comments

WOD Oct 13

Workout of the Day Warm-up Row 500M 20 Pass Thrus 5 Inch Worm 20 Ring Rows Skill Handstands WOD 9 Min AMRAP 1 Farmers Carry 1 Round of Cindy 1 Farmers Carry 2 Rounds of Cindy 1 Farmers Carry 3 Rounds of Cindy and so on…… CINDY 5 Pullups 10 Push-ups 15 Airsquats Post your

0 comments

WOD Oct 12

Workout of the Day Warm-up 20 EB Presses 10 Cal Assault Shoulder Symmetry Ab Challenge Strength Push Press 10-8-6-4-2 WOD 15-12-9-6-3 Cluster Burpee 95 / 65 75 / 55 Post your scores to the Whiteboard.

0 comments

WOD Oct 11

Workout of the Day Warm-up 20 Stretch Lunges 20 EB High Pulls 5 Inch Worms 2 Laps Ab Challenge Strength Bulgarian Lunges 4 x 6 (each leg) WOD 3 Rounds 20 Wall Ball 20 SDHP 75/55 20 Box Jumps 20 FR Lunges Post your scores to the Whiteboard.

0 comments

WOD Oct 10

Workout of the Day Warm-up 25 GHD Ext 20 Supermans 20 Scorpions Row 500 M AB Challenge Strength Bent Over Rows 5 x 5 WOD 4 Rounds 20 Sit-ups 8 Hang Snatch 20 K2E 8 Push Press 95/65 75/55 Post your scores to the Whiteboard.

0 comments

WOD Oct 9

Workout of the Day Warmup 10 Cal Assault 10 Wall Slides 20 Ring Rows Ab Challenge Strength Box Squats 10-8-6-4-2 Back Squats / Touch and Go WOD 15 Min AMRAP 3 Pull-ups 6 Hang Cleans. 135 / 85 9 Hand Release Push-UPS 36 Double Unders Post your scores to the Whiteboard.

0 comments

WOD Oct 7

Workout of the Day In Honor of a Hero WOD “Chris Kyle” Post your scores to the Whiteboard.

0 comments

WOD Oct 6

Workout of the Day Warm-up Row 500m 20 Stretch Lunges 20 High Box Step-ups Strength OHS 4 x 8 WOD 4 Rounds 12 Pistols 12 K2E 12 OHS Post your scores to the Whiteboard.

0 comments

WOD Oct 5

Workout of the Day Warm-up 10 Cal Airdyne 20 Pass Thrus 20 High Pulls Skill Snatch Progressions WOD 100 Double Unders 60 Sit-ups 60 Hang Snatch 100 Double Unders Post your scores to the Whiteboard.

0 comments

WOD Oct 4

Workout of the Day Warm-up Row 500M 20 Good Mornings 25 GHD Sits / Ext Skill Muscle up Progressions WOD 10 Min AMRAP 3 Burpee Box Overs 3 Deadlifts 185 / 115 6 BoB 6 Deads 9 9 and so on!!! Post your scores to the Whiteboard.

0 comments

WOD Oct 3

Workout of the Day Warm-up 2 Laps 12 Pause Squats 20 Ring Rows 5 Inch worms Strength Back Squat 2 x 8 2 x 6 2 x 4 WOD 21-15-9 DB Snatch Chest to Bar Post your scores to the Whiteboard.

0 comments

WOD Oct 2

Workout of the Day Warm-up 20 Good Mornings 20 EB High Pulls 10 Pause Squats 5 Inch Worms Strength Stiff Ledded Dead Lifts 2 x 6 4 x 2 WOD 3 Rounds 5 Power Cleans 5 Front Squats 5 Push Jerks 10 Burpees Rest 1 Min. Post your scores to the Whiteboard

0 comments

WOD Sept 29

Workout of the Day Warm-up 10 Cal Assault 20 Stretch Lunges 5 Inch Worms 20 Supermans Skill Plank Challenge Abs 3 Rounds 20 Butterfly Sit-ups 20 Bicycles 10 V-ups WOD 4 Rounds for Time 16 Airsquats 16 Push-ups 16 OWL 1 Lap Post your scores to the Whiteboard.

0 comments

WOD Sept 28

Workout of the Day Warm-up 2 Laps 5 Inch Worms 20 EB Pause Squats 20 EB Presses 10 Push-ups Skill Floor Bench 4 x 10 WOD 9-15-21 Thrusters 95/65 Burpee over Bar Post your scores to the Whiteboard.

0 comments

WOD Sept 27

Workout of the Day Warm-up 5 Min D/U Work 10 Cal on Assault Bike 20 EB High Pulls 20 Stretch Lunges Strength Hip Bridge 4 x 8 WOD For Time: 20 Wall Ball 15 Cleans 115/85 20 Wall Ball 10 Cleans 135/95 20 Wall Ball 5 Cleans 155/105 Post your scores to the Whiteboard.

0 comments

WOD Sept 26

Workout of the Day Warm-up Row 500 M 20 Good Mornings 20 High Box Step-ups 10 Wall Slides Strength Front Squat 5 x 5 WOD 11 Min AMRAP 6 Pull-ups 6 Deads 185/105 6 Box Jumps 6 DB OHS 40/20 Post your scores to the Whiteboard.

0 comments

WOD Sept 25

Workout of the Day Warm-up Row 500 M 20 EB Snatch High Pulls 20 Sit-ups 20 Good Mornings Strength 6 Min EMOM HEAVY Snatch Shrug n High Pull 4 reps WOD 9-15-21 Power Snatch TTB 115 / 85 95 / 65 75 / 55 Post your scores to the Whiteboard.

0 comments

WOD Sept 22

Workout of the Day Warm-up 20 Stretch Lunges 20 Supermans 20 Scorpions 20 Good Mornings Skill Abs 3 Rounds 12 Butterfly sit-ups 12 Bicycles 12 V-ups 12 Bicycles Complete a full round unbroken WOD 4 Min AMRAPS 12 Ball Slams 12 GHD 12 DB Snatch 12 Push-ups 10 K2E 20 KBS Run / Row Post

0 comments

WOD Sept 21

Workout of the Day Warm-up 10 PVC Pass Thrus 20 Ring Rows 5 Inch Worms 2 Laps Skill 6 Min EMOM 2 Power Snatch 2 Hang Squat Snatch WOD 20 Thrusters 95/65 20 Pull-ups 20 Bar Over Burpees 10 Thrusters 10 Pull-ups 10 BoB Post your scores to the Whiteboard.

0 comments

WOD Sept 20

Workout of the Day Warm-up 10 Wall Slides 20 EB Presses 20 Ring Rows 2 Laps Strength Back Squat 10-8-6-4-2 WOD 60 Double Unders 40 DB Thrusters 30 Wall Ball 20 Ring Pull-ups 10 HSPU Post your scores to the Whiteboard.

0 comments

WOD Sept 19

Workout of the Day Warm-up 5 Min D/U work 20 EB High Pulls 20 EB Presses 20 EB Pause Squats Strength 5 Min EMOM Increasing each Min 1 Power Clean 1 Hang Squat Clean WOD “Grace” Post your scores to the Whiteboard.

0 comments

WOD Sept 18

Workout of the Day Warmup 2 Laps 20 Good Mornings 20 AB Rollouts Strength Front Squat 10-8-6-4-2 WOD 2 Rounds 25 Sit-Ups 25 Burpee Box Overs Post your scores to the Whiteboard.

0 comments

WOD Sept 16

Workout of the Day WOD HOT SHOTS Post your scores to the Whiteboard.

0 comments

WOD Sept 15

Workout of the Day HAPPY BIRTHDAY BOBBY D!!!! Warm-up 2 Laps 20 Stretch Lunges 20 EB High Pulls 25 GHD Sits / Ext Strength Push Press 2 x 8 2 x 6 2 x 4 WOD 7 Min AMRAP 6 Box Overs 3 Cleans 155/105 Post your scores to the Whiteboard.

0 comments

WOD Sept 14

Workout of the Day Warm-up 20 EB High Pulls 10 OHS Pause Skill 8 min EMOM Snatch Deadlift Snatch High Pull Hang Snatch Hang Squat Snatch WOD “ISABEL” 30 Snatches for Time 135/85 Post your scores to the Whiteboard.

0 comments

WOD Sept 13

Workout of the Day Row 500 M 20 Good Mornings 20 Ring Rows Strength DeadLifts 5 x 3 WOD 3 Rounds 12 C2B 15  Burpees 12 SDHP 95/65 Post your scores to the Whiteboard.

0 comments

WOD Sept 12

Workout of the Day 25 GHD Sits / Ext 3 Laps 20 EB High Pulls SKILL TABATA Push-ups / AirSquats / K2E WOD 5 / 2 Min Rounds 25 D/U’s 2:1 MAX Clean and Jerk 155/105 1 Min Rest Between Rounds Post your scores to the Whiteboard.

0 comments

WOD Sept 11

Workout of the Day Warmup 2 Laps 10 Wall Slides 20 Good Mornings 25 Sit-ups Strength Back Squats 2 x 8 2 x 6 2 x 4 WOD 4 Rounds 10 Thrusters 15 KBS 20 K2E Post your scores to the Whiteboard.  

0 comments

WOD Sept 11

Workout of the Day Warmup 2 Laps 10 Wall Slides 20 Good Mornings 25 Sit-ups Strength 2 x 8 2 x 6 2 x 4 WOD 4 Rounds 10 Thrusters 15 KBS 20 K2E Post your scores to the Whiteboard.  

0 comments

WOD Sept 8

Workout of the Day Warm-up 2 Laps 12 Push-ups 20 Ring Rows 20 EB Pause Squats Skill 2 x 8 Hip Pop / Straight Arm 2 x 4 Heavy High Pull WOD 21-15-9 Hang Snatch 115/85 Ring Dip Burpee Pull-up Post your scores to the Whiteboard.

0 comments

WOD Sept 7

Workout of the Day Warm-up 5 min D/U work 20 EB High Pulls 20 Fast Elbows 20 EB Presses Strength Push Press 5 x 5 WOD 12 min AMRAP 1 Lap 12 Sit-ups 6 Hang Cleans 155/105 Post your scores to the Whiteboard.

0 comments

WOD Sept 6

Workout of the Day Warm-up Row 500 M 20 Good Mornings 10 Jump Squats 20 Ring Rows Strength Stiff Legged Deadlifts 5 x 5 WOD 21-15-9 Deadlifts 185/105 Wall Ball C2B Post your scores to the Whiteboard.

0 comments

WOD Sept 5

Workout of the Day Warm-up 2 Laps 20 Pause Squats 20 Stretch Lunges 20 Supermans Strength Front Squat 5 x 5 WOD “Nancy” 5 Rounds 2 Laps 15 OHS 95/65 Post your scores to the Whiteboard.

0 comments

WOD Sept 4

Workout of the Day WOD “THE HOPPER” Post your scores to the Whiteboard.

0 comments

WOD Sept 2

Workout of the Day HERO WOD “JAG” Post your scores to the Whiteboard.

0 comments

WOD Sept 1

Workout of the Day Warm-up 4 Laps 20 Stretch Lunges 20 Ring Rows Skill Plank Challenge Abs WOD 3 Rounds 30 D/U’s 20 Sit-ups 10 Burpees 2 Rope Climbs Post your scores to the Whiteboard.

0 comments

WOD Aug 31

Workout of the Day Warm-up 3 Laps 20 EB Presses 20 GHD Ext 20 High Box Step-ups Strength Back Squats 5 x 5 WOD 50 Push Press 75/55 40 SDHP 75/55 30 K2E 20 Box Jump Overs 10 Back Squats (Bodyweight) Post your scores to the Whiteboard.

0 comments

WOD Aug 30

Workout of the Day Warm-up Row 500 M 20 Ring Rows 50 Bicycles 20 Supermans Strength 7 Min EMOM 3 Strict Pull-ups weighted/banded WOD 3 Rounds 21 Wall Ball 15 Pull-ups 9 Clean and Jerk 115/85 95 / 65 75 / 55 Post your scores to the Whiteboard.

0 comments

WOD Aug 29

Workout of the Day Warm-up 10 Wall Slides 20 Good Mornings 20 Stretch Lunges Skill Shoulder Symmetry WOD 5 x 2 min AMRAP 2 Min Rest between 24 D/U’s 2:1 8 KB Thrusters 8 KBS 53 / 35 Post your scores to the Whiteboard.

0 comments

WOD Aug 28

Workout of the Day Warmup 2 Laps 25 GHD Sits / Ext 20 Good Mornings 20 EB Presses Strength Deadlifts 2 x 8 2 x 6 2 x 4 WOD 4 Rounds 6 HSPU 8 TTB 10 KB Deadlifts 70/44 Post your scores to the Whiteboard.

0 comments

WOD Aug 25

Workout of the Day Warm-up 20 EB High Pulls 20 Supermans Skill 7 Min EMOM Power High Pull Power Clean Hang High Pull Hang Squat Clean WOD 10 Rounds 6 Burpee Box Jump Overs 3 Power Cleans Post your scores to the Whiteboard.

0 comments

WOD Aug 24

Workout of the Day Warm-up 2 Laps 10 Wall Slides Skill 6 min EMOM OHS 6 Reps WOD 12-10-8-6-4-2 DB Squat Snatch Lap after each set Post your scores to the Whiteboard.

0 comments

WOD Aug 23

Workout of the Day Warm-up 20 Good Mornings 10 Pause Squats 25 GHD Sits / Ext Stiff Legged Deads 5 x 5 WOD 50 D/U’s 50 DB Snatch 50 D/U’s 40 KBS 50 D/U’s 30 TTB 50 D/U’s 20 Thrusters 50 D/U’s Post your scores to the Whiteboard.

0 comments

WOD Aug 22

Workout of the Day Warm-up Row 500 M Partner PVC 20 High Pulls 20 Ring Rows Strength Snatch High Pull 2 x 8 2 x 6 2 x 4 WOD 3 Rounds 20 Snatch 20 Chin-ups after 3 Rounds 30 Wall Balls Post your scores to the Whiteboard.

0 comments

WOD Aug 21

Workout of the Day Warmup 3 Laps 10 Wall Slides 25 GhD Sits/Ext Skill DB Clean and Jerk 8 min EMOM 4 reps WOD 21-15-9 Front Squat. 155/105 Weighted Sit-ups. 20/14 Post your scores to the Whiteboard.

0 comments

WOD Aug 18

Workout of the Day Warm-up 5 Inch Worms 20 EB High Pulls 20 Ring Rows Strength 5 Min EMOM 3 ManMakers WOD 7 Rounds 3 Cleans 4 Ring Pull-ups Post your scores to the Whiteboard.

0 comments

WOD Aug 17

Workout of the Day Warm-up 10 Wall Slides 20 Stretch Lunges 5 Wall Walks Skill Ab Challenge WOD 100 D/U’s 80 Sit-ups 60 Wall Ball 40 Pistols 20 HSPU Post your scores to the Whiteboard.

0 comments

WOD Aug 16

Workout of the Day Warm-up Row 500 M 20 EB Pause Squats 20 EB Presses Strength Front Squat 6 min EMOM 4 Reps WOD 7 Min AMRAP 1 Thruster 1 TTB 2,2 3,3 and So on….. Post your scores to the Whiteboard.

0 comments

WOD Aug 15

Workout of the Day Warm-up 5 Min Double Under Work 20 High Box Step Ups 20 GHD Sits / Ext Skill Shoulder Symmetry WOD 30-20-10 Box Jump Burpee Lap after each Set Post your scores to the Whiteboard.

0 comments

WOD Aug 14

Workout of the Day Warmup 2 Laps 20 Good Morning 20 EB High Pulls 20 EB Push Press Strength Deadlifts 2 x 6 2 x 4 2 x 2 WOD DT 5 Rounds 12 Deadlifts 9 Hang Cleans 6 Push Jerks 155/105 Post your scores to the Whiteboard.

0 comments

WOD Aug 12

Workout of the Day WOD “Dallas 5” Post your scores to the Whiteboard.

0 comments

WOD Aug 11

Workout of the Day Warm-up 20 Cal Airdyne 20 Ring Rows 20 Airsquats 20 EB High Pulls Skill Snatch Progression 8 Min EMOM Snatch Deadlift Snatch High Pull Hang Snatch Hang Squat Snatch WOD 21-15-9 Chin-ups SA DB Thrusters Post your scores to the Whiteboard.

0 comments

WOD Aug 10

Workout of the Day Warm-up run 2 laps 20 EB High Pulls 20 Good Mornings 20 Sit-ups Skill Abs Handstands WOD 4 Rounds 1 Lap 10 Hang Cleans 95/65 10 KBS 53/35 10 K2E Post your scores to the Whiteboard.

0 comments

WOD Aug 9

Workout of the Day Warm-up Row 500 M 10 Scorpions 25 GHD Sits / Ext Skill Turkish Get-ups 16 Total WOD 11 min AMRAP 8 HSPU 20 Front Rack Walking Lunges Post your scores to the Whiteboard.

0 comments

WOD Aug 8

Workout of the Day Warm-up 5 Inch Worms 20 Good Mornings 20 EB Presses Strength Strict Press 6 min EMOM 4 each Min WOD 15-12-9 DeadLifts 255 / 165 Push Press 115 / 85 Post your scores to the Whiteboard.

0 comments

WOD Aug 7

Workout of the Day Warmup 2 Laps 20 Stretch Lunges 10 Wall Slides 20 EB Presses 20 Ring Rows Strength Back Squat 2 x 6 2 x 4 2 x 2 WOD 3 Rounds 1 min Box Jumps 1 min Wall Ball 1 min Pull-ups Rest 1 min Post your scores to the Whiteboard.

0 comments

WOD Aug 5

Workout of the Day “ZEUS” Post your scores to the Whiteboard.

0 comments

WOD Aug 4

Workout of the Day Warm-up 2 Laps 20 Good Mornings 20 EB High Pulls 20 Pass Thrus Skill Ab Challenge WOD 11 min AMRAP 9 Deadlifts 9 TTB 6 Power Clean 6 K2E 3 Power Snatch 3 Atomic Sit-ups 135 / 85 Post your scores to the Whiteboard.

0 comments

WOD Aug 3

Workout of the Day Warm-up Row 500 M 5 Inch Worms 20 EB Front Squats 20 EB Presses Strength 10 min EMOM 2 Squat Clean and Jerks weight gets heavier every 2 min WOD 8 min AMRAP Buy in: 150 D/U’s or 300 singles then remaining time 12 DB Snatch 12 KBS Post your scores

0 comments

WOD Aug 2

Workout of the Day Warm-up 25 GHD Sits / Ext 20 PVC Thrusters Partner PVC Stretch 50 Single Leg Jump Rope Skill 8 Min Alternating EMOM Wall Ball Sit-up Single Arm Thrusters 7 Min AMRAP 50 Double Unders 2:1 10 OHS 95/65 Post your results to the Whiteboard.

0 comments

WOD Aug 1

Workout of the Day Warm-up Run 2 Laps 20 EB Pause Squats 20 High Box Step-ups 20 Ring Rows 20 EB High Pulls Strength Front Squat 2 x 8 3 x 4 WOD 10 Min AMRAP 7 Box Jump Overs 5 Burpees 3 Strict Pull-ups 1 Power Clean 155/105 Post your results to the Whiteboard.

0 comments

WOD July 31

Workout of the Day Warm-up 2 Laps 20 EB Presses 10 Wall Slides Strength Push Press 10-8-6-4-2 WOD 5 Rounds Run 1 Lap 20 Push-ups 10 Push Jerks. 115/85 Post your results to the Whiteboard.

0 comments

WOD July 28

Workout of the Day Warm-up 5 Inch Worms 20 EB Presses 10 Wall Slides Strength 8 Min EMOM 3 Hang Snatch WOD 15 Min AMRAP 30 Airsquats 20 HSPU 10 Deadlifts 225/155 Post your results to the Whiteboard.

0 comments

WOD July 27

Workout of the Day Warm-up 2 Laps 25 GHD Sits / Ext 20 Stretch Lunges 20 Frankensteins Skill 10 Sprints WOD 30-20-10 DB Squat Cleans TTB Post your results to the Whiteboard.

0 comments

WOD July 26

Workout of the Day Warm-up 2 Laps 20 EB Pause Squats 5 Inch Worms Strength Tempo Squats “4-2-2” 5 x 5 WOD 6-9-12-9-6 Burpee over Bar Front Squat DB One Arm Push Jerks Post your results to the Whiteboard.

0 comments

WOD July 25

Workout of the Day Warm-up 20 Cal Airdyne 20 EB Stiff Legged Deads 20 Ring Rows 20 Supermans Strength Single Leg Romanian Deadlifts 4 x 6 (each leg) WOD 5 Strict Muscle-Ups 50 Double Unders 4/40 3/30 2/20 1/10 Scaling Strict Ring Pull-ups Banded Strict Pull-ups Post your results to the Whiteboard.

0 comments

WOD July 24

Workout of the Day Warmup 2 Laps 50 Bicycles 20 Good Mornings 20 EB Presses 8 min EMOM 4 Split Jerks 2 each side Medium to Light weight WOD 15 Thrusters 21 SDHP 12 Thrusters 15 SDHP 9 Thrusters 9 SDHP 135/95 115/85 95/65 Post your results to the Whiteboard.

0 comments

WOD July 22

0 comments

WOD July 21

Workout of the Day Warm-up 50 Double Unders (Unbroken or Total) 10 Pause Squats 10 Tricep Dips Skill Plank Challenge Ab Series WOD 3 Rounds 10 Push-ups 20 Front Squats 20 Push Press 10 Sit-ups Post your results to the Whiteboard.

0 comments

WOD July 20

Workout of the Day Warm-up Row 500 M 20 high pulls 5 Inch Worms 20 PVC Pass Thrus SKILL OHS W PVC and Rig Pause SOTTS Press with Empty Bar WOD 21-15-9 Hang Squat Cleans HSPU Post your results to the Whiteboard.

0 comments

WOD July 19

Workout of the Day 20 Cal Aidyne 10 Wall Slides 20 Good Mornings 10 Push ups Strength Box Squats 10-8-6-4-2 WOD “Scotty” 11 Min AMRAP 5 Deadlifts 315/155 18 Wall Ball 20/14 17 Burpees Post your results to the Whiteboard.

0 comments

WOD July 18

Workout of the Day Warm-up 3 Laps 20 Stretch Lunges 20 Supermans 20 GHD Sits / Ext 20 EB Pause Front Squats 20 EB Presses WOD 10 / 1 Min Rounds 5 Thrusters 135 / 85 Sprint Max Pull-ups Rest 2 Min between Post your results to the Whiteboard.

0 comments

WOD Jul 17

Workout of the Day 2 Laps 20 Supermans 20 Good Mornings 100 Bicycles Strength Stiff Legged Deads 4 x 6 WOD 3 Rounds 30 KBS 53/35 20 Double Unders. 2:1 Wood Post R. Post your results to the Whiteboard.

0 comments

WOD July 15

Workout of the Day Warm-up 2 Laps Pre-Game Pick 6 WOD BONES WOD NYPD Shield #6201 6 RFT 2 Rope Climbs 10 Deadlifts 18 OWL WPR Post your results to the Whiteboard.

0 comments

WOD July 14

Workout of the Day Warm-up 20 Ring Rows 5 Inch Worms 10 Broad Jumps 50 Single Leg Jump Rope Skill Plank Challenge Handstands / Walks WOD 4 Rounds 10 Push Press 115 / 75 10 Chin-ups 10 DB Squat Cleans 50 / 35 Post your results to the Whiteboard.

0 comments

WOD July 13

Workout of the Day Warm-up 2 Lengths Duck Walk 20 Ab Rollouts 20 Pause Front Squats Strength Front Squats 5 x 5 Core Routine in between sets WOD 50-40-30-20-10 Wall Ball 25-20-15-10-5 Push-ups Post your results to the Whiteboard.

0 comments

WOD July 12

Workout of the Day Warm-up Row 500 M 25 GHD Ext 20 EB High Pulls 20 EB Stiff Legged Deads Skill 7 min EMOM 3 Pause Deads Lifts WOD 9 Min AMRAP 9 Deadlifts 6 Strict Pull-ups 3 Power Cleans one bar 155 / 105 135 / 85 115 / 75 Post your results to

0 comments

WOD July 11

Workout of the Day Warm-up Partner PVC 20 High Box Step-ups 20 Sit-ups 20 Good Mornings Strength 8 Min EMOM 3 Snatch Grip High Pulls HEAVY WOD 13 Squat Snatch then 5 Rounds 10 Box Jumps 10 K2E 1 Lap then 13 Squat Cleans 135/85 Post your results to the Whiteboard.

0 comments

WOD July 10

Workout of the Day Warm-up 20 Stretch Lunges 20 Good Mornings 20 EB High Pulls 20 EB Pause Squats Strength 10 min Alt EMOM 5 Back Squats @ 60% Max Double Unders WOD 12 min AMRAP 30 Farmers Carry Lunges. 55/35 25 SDHP 95/65 10 Burpees Post your results to the Whiteboard.

0 comments

WOD July 8

Workout of the Day WOD 20 Min AMRAP 20 TTB 20 Front Squats 20 Clean + Jerks 20 OWL 20 Burpees Post your results to the Whiteboard.

0 comments

WOD July 7

Workout of the Day Warm-up 25 GHD sits / ext 20 Ab Rollouts 10 Scorpions Skill Abs WOD 4 min AMRAP 4 Burpee Box Overs 4 Deadlifts 4 Min AMRAP 4 HRPU 4 Air Squats 4 min AMRAP 4 Hang Squat Cleans 4 KBS Post your results to the Whiteboard.

0 comments

WOD July 6

Workout of the Day Warm-up 2 Laps 20 Good Mornings 20 High Box Step-ups Strength Stiff Legged Deads 5 x 5 WOD 3 Rounds 10 Power Cleans 115/85 15 Box Jump Overs Post your results to the Whiteboard.

0 comments

WOD July 5

Workout of the Day Warm-up Row 500 M 20 EB High Pulls 20 Fast Elbows Strength 8 min EMOM Clean and Jerk get heavier each minute WOD 4 Rounds 1 min Weighted Box Step-ups 1 min Double Unders 1 min DB Snatch 1 min Wall Ball Post your results to the Whiteboard.

0 comments

WOD July 4

Workout of the Day Happy 4th of July!!!! WOD Wood Post Left with Med Ball 100 Burpees 200 Sit-ups 300 Walking Lunges Wood Post Left with Med Ball Post your results to the Whiteboard.

0 comments

WOD July 3

Workout of the Day Warm-up 20 Push-ups 20 Stretch Lunges 2 Laps Strength Bench Press 10-8-6-4 WOD Wood Post Left 50 Thrusters 75/55 Wood Post Left Post your results to the Whiteboard.

0 comments

WOD June 30

Workout of the Day Warm-up 2 Laps 20 EB High Pulls 20 Fast Elbows 20 Ring Rows Skill 7 min EMOM Clean Series Power Clean Hang Clean Power Squat Clean Hang Squat Clean WOD 15-12-9-6-3 C2B OHS Post your results to the Whiteboard.

0 comments

WOD June 29

Workout of the Day Warm-up 20 Stretch Lunges 20 EB Push Jerks 5 Inch Worms Strength Front Squat 10-8-6-4 WOD 10 Rounds 5 Front Squats 5 Push Jerks 5 HSPU Post your results to the Whiteboard.

0 comments

WOD June 28

Workout of the Day Warm-up 5 Wall Walks 20 Ring Rows 20 EB Presses Strength Push Press 5 x 5 WOD 30 Pull-ups 40 Box Jumps 50 Wall Ball 50 Double Unders 40 Box Jumps 30 Toe to Bar Post your results to the Whiteboard.

0 comments

WOD June 27

Workout of the Day Row 500 M Partner PVC Stretch 20 High Box Step-ups 20 Good Mornings Skill Snatch 8 Min EMOM Snatch DeadLift Snatch High Pull High Hang Snatch Snatch Balance Hang Squat Snatch Light to Medium weight WOD 15 Min AMRAP 12 Box Jump Overs 10 Pistols 8 Deadlifts 225/135 Post your results

0 comments

WOD June 26

Workout of the Day Warm-up 2 Laps 15 Sumo Airsquats 10 Tricep push-ups 5 Inch Worms Strength Sumo Barbell Squats 2 x 8 2 x 6 2 x 4 WOD 4 Rounds 20 DB Snatch 12 Single Arm DB Overhead Walking Lunges 8 Ring Dips Post your results to the Whiteboard.

0 comments

WOD June 24

8:00 am CLASS ONLY TODAY

0 comments

WOD June 23

Workout of the Day Warm-up Row 500 M 5 Inch Worms 10 Ring Rows 20 GHD Sits / Ext Strength Pendalay Rows 5 x 5 WOD 9 Min AMRAP 5,10,15,20,25, etc Push-ups Hang Snatch 115/75 Post your results to the Whiteboard.

0 comments

WOD June 22

Workout of the Day Warm-up 2 Laps 20 Good Mornings 10 Wall Slides 10 Push-ups Skill 4 Rounds 12 Lying Hollowrock 20 Flutter kicks 12 Toe Touches 20 Bicycles do one whole round then rest WOD 4 min AMRAP 10 Deads 185/105 10 Burpee over Bar rest 4 min AMRAP 10 KBS 53/35 10 Sit-ups

0 comments

WOD June 21

Workout of the Day Warm-up 10 Scorpions 20 Ring Rows 20 EB Presses 20 Stretch Lunges Skill Turkish Get-ups 16 Total WOD 3 Rounds for Time 10 DB Thrusters 10 Pull-ups 10 DB Push Press 10 TTB rest :30 seconds Post your results to the Whiteboard.

0 comments

WOD June 20

Workout of the Day Warm-up 2 Laps 5 Inch Worms 10 Broad Jumps 15 EB Presses Strength Strict Press 5 x 5 WOD 10 Min AMRAP 8 HSPU 10 Box Jumps 12 Wall Ball Post your results to the Whiteboard.

0 comments