WOD

AMRAP 15 mins: Toes-to-bars, American Kettlebell Swings, and Air Squats Complete as many rounds as possible in 15 mins of: 5/5 Toes-to-bars 10/10 American Kettlebell… Read More »

“8 MILE” For time: 80/80 Weighted Box Step Overs, 70/50 lbs, 24/20 in — then — 8 rounds of: 8/8 Toes-to-bars 8/8 Box Jumps, 24/20… Read More »10-20-23

AMRAP 13 mins: Dumbbell Burpee Power Cleans and Toes-to-bars Complete as many rounds as possible in 13 mins of: 8/8 Dumbbell Burpee Power Cleans, 100/70… Read More »W.O.D. 10/16/2023

AMRAP 15 mins: Double Kettlebell Hang Power Cleans, Double Unders, and Double Kettlebell Swings Complete as many rounds as possible in 15 mins of: 5/5… Read More »W.O.D. 9-28-23

FT: Power Snatches and Hand Release Burpees For time: 1 Power Snatch, 85/65 lbs 10 Hand Release Burpees 2 Power Snatches, 85/65 lbs 9 Hand… Read More »W.O.D.9-27-2023

STRENGTH: Every 1 min for 10 mins: Deadlift 3 Deadlifts, 60% 1RM Every 1 min for 10 mins.   FT: Ball Slams and Ring Dips… Read More »WOD 4-21-23

FT: 4x 200/200 m and Dumbbell Burpee Deadlifts; 2x 400/400 m and… For time: 4 rounds of: Run, 200/200 m 12/12 Dumbbell Burpee Deadlifts, 100/70… Read More »9-20-23

“Be first.. second is the first loser!” 11-9-7-5 Power Snatch 115/85 lbs Muscle ups

Complete as many rounds as possible in 17 mins of: 8/8 Alternating Pistols 4/4 Thrusters, 135/95 lbs 2/2 Max Height Box Jumps

5 RFT: 400/400 m, Dumbbell Burpee Deadlifts, and Box Jumps 5 rounds for time of: Run, 400/400 m 14/14 Dumbbell Burpee Deadlifts, 100/70 lbs 7/7… Read More »W.O.D. 3-28-23