Conditioning “Side Effect” Part AAMRAP 105 DL (335/235)10/7 Cal Bike30 Shoulder Taps Rest 5:00 “Side Effect” Part BAMRAP 1010 DL (225/155)10 Box Assisted HSPU50 DUsRead More

Closed for Thanksgiving Come out and join us for a 5k fun runRead More

Conditioning “Wise Men” with a running clock On the 0:00AMRAP 33 P Cleans (135/95)3 Front Squats 3 Push JerksRest 3:00 AMRAP 33 P Cleans (155/105)3 Front Squats3 Push JerksRest 3:00 AMRAP 33 P Cleans (185/135)3 Front Squats3 Push Jerks At the 20:007:00 to build to heavy C&J Complex1 P Clean + 3 F Squats +...Read More

Gymnastics 5:00 to establish longest Freestanding HS Hold Conditioning For Time15-12-9Burpees to TargetToes to Bar200 DUs 12-9-6Burpees to TargetC2B Pull- Ups 150 DUs9-6-3Burpees to TargetBar Muscle Up 100 DUsRead More

Conditioning “Chasing Waterfalls” 4 RFT30/24 Cal Row30 Wall Balls (20/14)30 Alternating DB Snatch (50/35)Read More

Pause Hang Snatch Complex 1 Pause Hi Hang Squat Snatch1 Pause Hang Squat Snatch1 Hi Hang Squat Snatch1 Hang Squat Snatch***pause is :01 @ set up and catchSet1 @ 45, Set2 @ 50, Set3 @ 55% Conditioning “Little Foot” AMRAP 1225 DU9 T2B25 DU9 Hang Squat Snatch (95/65)Read More

HERO WOD “Manion” 7 RFT400m Run29 Squats***perform with 50/25# sandbagRead More

Body Armor (Cap 15:00) 3 Giant Sets of:7 Floor Press14 Bent Over Rows28 Banded Pull ApartsRest 1:00 – 2:00 between rounds Conditioning “Duce” 3x AMRAP 4, rest 4:00 between27/21 Cal Row21 P Cleans15 Burpee Box Jump Overs (24/20)***Rd1 @ 135/95, Rd2 @ 115/85, Rd3 @ 95/65Read More

Conditioning “Shuffleboard” for Time800m Run25 Thrusters (95/65)25 C2B Pull-Ups800m Run25 OHS (95/65)25 T2B800m Run 25 F Squats (95/65)25 Pull-Ups Post WOD Midline Conditioning 21-18-15-12-9Unbroken GHDSU (V-Ups)***use this as a data point for GHDSU capacityRead More

Pausing Back Squat Complex 5 sets on the 2:00s1 Pause B Squat (:02 @ bottom)2 B Squat***Sets @ 55, 60,65, 70 and 75% After each set complete a 30% max set of HSPU Conditioning “Drift Away” – AMRAP 1550/35 Cal Bike50 Single Arm DB Hang C&J (50/35)50 Single DB Reverse Lunges (50/35)50 Deadlift (205/145)Read More