Wod: 25min AMRAP 1 Lap Around Building 20 Wallballs 10 PVC Abmat sit-ups 5 HSPURead More

Lift: OHS Skill Improvement Wod: 10 Min AMRAP 3 OHS 115/85 6 Pull-ups 12 Double UndersRead More

Kenny’s 6am Surprise!Read More

Lift: Squat Snatch 15 min to establish max weight Wod: Tabata :20/:10 8rds 1min rest between movements Air Squats Toes To Bar Burpees to 6in object Row for calories Does not have to be done in order 🙂Read More

WOD: 4RFT 400m Run 15 KB Snatches 53/35 15 T2BRead More

“JT” 21-15-9 reps HSPU Ring dips, Push-upsRead More

WOD: EMOTM 20 min Even: 10 Wallballs 20/14 10’/9′ Odd: 5 Deadlifts 225/155 Start with the Wallballs 🙂Read More

2011 Open Wod 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lbs / 90lbs) 10 Muscle-upsRead More

WOD: 7RFT 7 MedBall Pull-ups 20/10 7 Pistols 7 Push Press 135/95 7 Broad Jumps* * Distance for Rx on the broad jump will be the distance of the athlete lying down from sole of the foot to full extension of the finger tips.Read More

Coaches ChoiceRead More