Mobilty: Spend 30 min working through mobility drills WOD: As many reps as possible in 10 Min 30 HSPU 30 Cal Row 30 Wall Balls 20/14 30 Deadlifts 225/155 *If you finish with time remaining go back to the top and start over until 10 min is upRead More

“OPT Repeatability Test” 3 RFT at 100% Effort Row 250m 10 KB Swings 70/53 10 Burpees 10 KB Swings 70/53 10 Burpees 10 Kb Swings 70/53 Row 250m Rest 12 minutes between rounds *3 scores – 1 for each round How much fall-off atheletes experience in 2nd and 3rd round is suggestive of body’s ability...Read More

Front Squat 1-1-1-1-1Read More

** 10 AM WOD Only ** “1776 Team WOD” Teams of 3 complete 1776 reps of your choice.  You may not do more than 200 reps of any exercise and everyone must do 10 reps of each exercise. KB Swings 53/35 Box Jumps 24/20 Air Squats Push ups Pull-ups Burpees Sit-ups Row for calories Double...Read More

Coach’s ChoiceRead More

“Kelly” 5 RFT 400m Run 30 Box Jumps 24/20 30 Wall Ball 20/14Read More

5 sets empty yoke push from line near box roll up door to end of building facing school not Russell Rd.  Time each set.  Rest as needed 15 Min AMRAP 5 Deadlift 225/185 10 Strict Press 75/55 20 MB sit-up 20/14Read More

Speed/Agility: 10 sets suicide sprints using 5 cones about 10 meters apart Rest at least 5 min With a 10 min Running clock Buy in: 50 Calorie Row Then AMRAP of 5 HSPU 10 KB Swings 53/35Read More

Skill Builder: Rope Climbs 6 Min AMREP 20 Air Squats 10 Burpees 5 Pull-ups 2 Min Rest 6 Min AMREP 1 Muscle-up 10 Push-ups 20 OHJASRead More

Clean 1-1-1-1-1Read More