BOX CLOSES AT 1:00 (REGULAR CLASSES IN AM) A. Find WOD Deadlift Weight B. 5 Rounds for time: 5 Deadlift (Heavy) 10 Ring Dip 15 Calorie Row 1:00 Rest C. Accumulate 2:00 “L” SitRead More

Partner WOD – Deck of Doom – 1 work/1 hold plank Hearts = Kettlebell Swing (24/16 kg) Diamonds = DB Press Clubs = Weighted Lunge Steps (R+L=1) Spades = Burpee Joker = Each athlete preforms 50 Meter Sled Push *Notes: Face Cards are 10 reps, Aces are 11 RepsRead More

A. Find Workout Hang Power Clean Weight B. Death By: Hang Power Clean (3/4 BW) & Ring Push-ups *when you can’t finish ea on OTM, divide last attempted round in 1/2 and continue until 20:00 C. 25 Wipers (use WOD weight, R+L=1)Read More

A. Work up to Heavy 3 Rep Front Squat B. For Time 50 Double Unders (3:1 singles) 4 Rounds : 5 Front Squat (155/105) & 5 Strict Pull-ups 40 Double Unders 3 Rounds: 5 Front Squat & 5 Strict Pull-ups 30 Double Unders 2 Rounds: 5 Front Squat & 5 Strict Pull-ups 20 Double Unders...Read More

Partner WOD – 30:00 CAP – Complete any order- 1 work/1 rest 4000 Meter Row (switch every 250 Meters) 100 Partner Sit-up (pass slam ball) 125 Burpees 150 Slam BallsRead More

Merry Christmas…box is closed today!Read More

BOX CLOSES AT 1:00 (REGULAR CLASSES IN AM) A. Strength – Pick a Move (Bench or Press) 5 – 4 – 3 – 2 – 1 B. 3 Rounds – 4:00 AMRAP / 2:00 REST RD #1 – 5 P. Press (Pick a weight) & 5 Box Jump (24/20) RD #2 – 5 Box Jump...Read More

A. 5:00 EMOM – 5 Banded Goblet Squat (:03 down/:03 Hold) B. 12:00 AMRAP 8 Ring Row 10 Goblet Squats (Heavy as possible) 10 Meter Burpee Broad Jump C. 100 Crunches for timeRead More

5 Rounds for Max Reps 1:00 Row for Calories 1:00 HSPU 1:00 KB Swings (American- 24/16 kg) 1:00 RESTRead More

12 DAYS OF CHRISTMAS 1 Wall Walk 2 Ring Dip (MU to ring dip) 3 STOH (95/65) 4 Pull-up (C2B) 5 Slam Ball (30/20) 6 OH Lunge Step with Slam Ball (R+L=1) 7 Burpee 8 SDLHP (95/65) 9 HR Push-up 10 WallBalls (20/14) 11 T2B 12 Power Snatch (95/65) *Like the song 12 Days of...Read More