WOD

Saturday“Bradyn” 5 Rounds 99 Jump ropes 5 Burpees 21 Thrusters Cash out with 1 Mile Run *On June 29th we lost a special young man. ... Read More

Warm Up2 sets60 seconds of Bike/Row/Run10 Right Side Bird Dogs60 seconds of Push Up Hold10 Left Side Bird Dogs60 seconds of Farmer’s Carry OR Overhead... Read More

Warm Up3 sets  10 Warrior Squats15 Band Good Mornings5 Walkouts to push up20 Smurf Jacks “Bite it Rook!”OT90s for 18 Minutes (3 sets)10 Double KB... Read More

2 sets60 seconds of jumping jacks /Row/Bike/Jog60 seconds Handstand Hold60 Seconds Alternating Lunges30 seconds Lateral Lunges30 seconds per side Inverted Toe Touch60 seconds baby bear... Read More

2 setsBanded scarecrow 90/90 10Banded Hamstring Floss 30s/30s15 Reverse Snow Angels5/5 Split Squat “The Snoz Berries taste like Snoz Berries”3 sets KB Complex5/5 Single leg Deadlift5/5... Read More

Two sets of:Perform 30 seconds each of the following movements…*Station 1 – Side Plank 15/15s*Station 2 – Banded Lateral Monster Walk*Station 3 – Banded Squats*Station... Read More

Zeus3 rounds for time of:30 wall-ball shots 20/1430 sumo deadlift high pulls… 35/20lbs DB’s30 box jumps 20″30 push presses  … 35/20’bs DBs30- Down Up Burpees30... Read More

1 Mile RunAt 10 Minutes on the clock “Death Smiles at us all”AMRAP in 10 Minutes50 Double Unders12 DB Lunges 70/50lbs10 DB Hang Snatches Alternating... Read More