WOD

RED FRIDAY! WEAR YOUR RED!   WOD: 30 min AMRAP Run 800m   Then 2 Rounds 5 Power Cleans (185/120) 10 Deadlifts (185/120) 50 Double... Read More

20 Rep Back Squat (-50)   WOD: 2 Rounds 25 Toes to Bar 50 Wall Balls    

Jerk: 5/4/3/2/1/1/1   WOD: #1 5 min AMRAP 2 Rope Climbs 15 Echo Bike Cal   Rest 5 Min   WOD: #2 5 min AMRAP... Read More

A1) Wendler Deadlift 5/3/1 method  Wendler Formula 1 Rep Max + 10lbs = A A x .90 = B B x .65 for 5 reps... Read More

20 Rep Back Squat -55lbs off 5 Rep Max   WOD: 12 Minute AMRAP 10 Thrusters (95/65) 10 Bar Facing Burpees 200m Run  

20 Rep Back Squat Program   WOD: 3 Rounds for Time 20 KB Swings (53/35) 20 Front Squats (95/65) 20 Box Jumps (20) 20 Push... Read More

Deadlift: 1 Rep Max   WOD: 3 Rounds for Time 400m Run 10 Thrusters (115/80)

Clean: Build to a heavy Power Clean WOD: Partner Workout 15 Min AMRAP 10 Power Cleans (155/105) 20 Med Ball Sit ups w/Toss 40 Echo... Read More