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5 RFT 400m Run 20 Wall Balls 20/14 10 Deadlift 225/155 *30 min Time cap WOD Guidance: This WOD is intended to be of the longer variety to test you endurance and stamina. Try to keep runs intense but not all out as hard as you can go. Try to set a goal time for...Read More

Hero “Jack” 20 min AMRAP 10 Push Press 115/85 10 KB Swings 53/35 10 Box Jumps 24″/20″ WOD Guidance: Hero WOD time so time to dig deep. Choose a weight for all movements that when fresh you can do one round easily. During later rounds try to break into manageable sets (like 5 and 5...Read More

Strength/Skill: 6 min EMOM of 2 cleans 1-2-3-4-5 Bar Muscle-up 10-8-6-4-2 Clean 185/125 *10 min Time cap WOD Guidance: This couplet of designed to be short and heavy. You can use either a power clean or squat clean as long as technique is sound. Build up to heavy clean during strength/skill portion to figure out...Read More

** CHECK SCHEDULE FOR HOLIDAY WOD TIMES ** Strength/technique: 4 Weighted Front rack Box Step-ups 6 min EMOM of alternating. Choose challenging height and weight. Death by….. Burpees WOD Guidance: This WOD will be very sneaky. Try to keep a slow pace during lower reps to keep heart down. Once the heart rate redlines it...Read More

** CHECK SCHEDULE FOR HOLIDAY WOD TIMES ** With a Partner *weight used 75/55 Buy in: 2018m Row 31 Push Press 28 Strict Pull-ups 31 Partner wall ball sit-ups 30 Toes 2 Bar 31 Back Squats 30 Box Jumps 24″/20″ 31 Wall Balls 20/14 31 Thrusters 30 Snatches 31 Lunges 30 Burpees 31 hand Release...Read More

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Box (Back) Squat 2-2-2-2-2 WOD Guidance: Build up to a challenging weight. That will be your first of the 5 sets. Rest as needed between sets. Add weight and challenge yourself throughout. Never sacrifice form for weight. Finisher: 5 Rounds of: :30 Max Air Squats :30 Second RestRead More

800m Run Then 3 Rounds 21 Deadlift 185/125 15 Bar Over burpees 9 Pull-ups Then 800m Run WOD Guidance: This will be long workout so pace your self out of the gate. Don’t go all out on the first run. The deadlift weight should be light that you can easily go unbroken through 21 reps...Read More

Benchmark “2 min defense” 5 rounds of: 1 Power Clean 135/95 3 Hang Squat Clean 135/95 2 Jerks 135/95 200 Ft. sprint 2 Min Rest then, repeat Score is total time including 2 min rest. WOD Guidance: Try to push through each round without having to drop the bar. Choose a weight that allows you...Read More