WOD

“Up & Downs” 10 Rounds 200m Row 10 Box Step Overs 50/35…2 DBs

Bench Press 1RM AMRAP in 12 Minutes 3-6-9-12 etc Deadlifts 185/125lbs Handstand Push Ups Toes to Bar

Strict Pull Up 5,4,3,2,1 *weighted OT3M for 21 Minutes 20/15 Cal Bike 50/10×2, 60/7×2, 70/4×2, 80/2 Then Build to heavy Power Clean in 6 minutes

Back Squat 70/5, 75/4, 85/4×4 3 Rounds For Time 100 Double Unders 20 Lateral Burpees over Bar 20 OH Squats 95/65lbs

Happy Holidays! The gym is closed today. We are back to our regular class schedule tomorrow!

12 Days of Christmas 1 Lap …Run 200m 2 Snathces 115/75lbs 3 Thrusters 115/75lbs 4 Muscle-Ups 5 Burpees 6 Toes to Bar 7 Chest-to-Bar Pull-Ups... Read More

In 7 Minutes 1000 M Row 50′ Handstand Walk Max Wall Balls in remaining time Rest 3 minutes Perform 3 sets

Bench Press 3RM Teams of 2   Working 30s on / 30s off AMRAP in 5 Rounds of 1 Minute Max Bike Cals 1 Minute Max... Read More

OTM for 5M 30 Double Unders 4 Power Cleans @ 55% rest 1 minute OT90s for 5 sets 40 Double Unders 3 Power Cleans 70%... Read More

Back squat 60/8, 75/6, 85/4, 90/4 Teams of 2   AMRAP in 15 Minutes 1 partner always rowing for cals *other completes a full round of... Read More