Fri, 02/02/2018
Sumo Deadlift Build to a Heavy 3-Rep “Lung Butter” Teams of 3 AMRAP 20: 7 Kettlebell Swings (70/53) 150′ Shuttle Sprint 10/7...
Thurs, 01/25/2018
*COACH PICKS THE TEAMS* “One-Two Punch” Teams of 2: AMRAP 20: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell...
Tues, 01/16/2018
“Dirty Thirty” For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30...
Fri, 12/15/2017
“Free Bird” Teams of 3 AMRAP 20: 7 Kettlebell Swings (70/53) 7/5 Calorie Row 7 Burpees L1 Sub Russian KB Swings Notes: In this...
Tues, 11/07/2017
“Kelen Helly” 1 Round of Kelly, 2 Rounds of Helen, 1 Round of Kelly For Time: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) ...
Thurs, 11/02/2017
“Ball Hogs” AMRAP 15: Teams of 2: 3 Wall Balls (20/14) 3 Kettlebell Swings (53/35) 3 Calorie Row Next round is 6’s, then 9’s, etc…...
Mon, 09/25/2017
“Shred It” 80 Double Unders 80 Air Squats 800 Meter Run 400 Meter Plate Run (45/25) 40 Kettlebell Swings (70/53) 500 M Row / 400 M...
Thurs, 08/10/2017
A) 10-1 RX Front Squat (115/85) KB Swings (53/35) L1 Sub Russian Swings B) ROMWOD or Row 1000m, 750m, 500m, 250m Notes: This...
Mon, 07/24/2017
A) Deadlift (10 Min Cap) RX 5x3 @ 70% L2 3x5 B) 15-13-11-9-7-6-3-1 Burpee Box Jump Russian KB Swing (70/53) Notes: Lateral burpees...
Fri, 06/30/2017
A) Back Squat 3x5 B) Partner WOD 22 Min AMRAP RX 5 Power Clean / Jerk (155/105) 10 Pushups 15 KB Swings (53/35) 50 Air Squats L1...