September 3 2021
The Thirteen 13 Rounds 26 bike or row cal 8 Strict Pull ups 21 Shoulder to Overhead 95/65
February 8 2021
Strength: Single Arm DB Press: *Chose 3 weights: Heavy, Medium and Light 4 sets of Max reps with each weight. Once you have maxed out... Read More
October 28 2020
Strength Front Squat: 10/10/8/8/8 Strength: A1: DB Hammer Curls: 5 x 10 each arm A2: Banded Tricep kickbacks: 5 x 15 Each Arm A3 Bentover... Read More
May 13 2020
Single Leg Deadlifts: 5×8 each leg Annie 50-40-30-20-10 Double Unders sit ups *sub jumping jacks for jump rope
December 23 2019
For time: 5 rounds of: 50 Double Unders 6 Devil Press, 50/35 lbs — then — 4 rounds of: 30 Push-ups 15 Russian Kettlebell Swings,... Read More
May 13 2019
Back Squat: 5 Rounds (velocity work) 5 Reps in 10 Seconds Build to a heavy 5 (2 seconds per rep) *Beat Last weeks weight WOD:... Read More
December 28 2018
WOD: For Time 1000m Row 45 KB Swings (53/35) 30 Box jumps (30/24) 15 Front Squats (135/95) 30 Box Jumps 45 Kb Swings 1000m Row
December 27 2018
Partner WOD 8 Rounds 1 Min Row 1 Min – 5 Handstand Push Ups Rest 2 Min for Transition 8 Rounds 1 Min Bike... Read More
December 21 2018
WOD: For Reps 8 Min AMRAP 15 Cal Row 15 Lateral Burpees over Rower Rest 2 Min 8 Min AMRAP 15 Cal Bike 30 Double... Read More