WOD

“Buy In” STRENGTH 7 Minute AMRAP “Cash Out” For Time: Deadlift 10 Pull Ups For Time: 100 Double Unders 2×4 @ 70%,  4×2 @75% on... Read More

21-15-9 21-15-9 21-15-9 Push Press 50k/33k Burpee over Bar Handstand Push Up Hang Squat Clean 50k/33k Front Squat 50k/33k MB Clean 16/12 pounds 5 Minute Rest 5... Read More

“Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY,... Read More

STRENGTH “Death by Swings and Push Ups” Back Squat EMOM EMOM  2×4 @ 80%,  4×2 @85% Minute 1: 1 Swing, 1 Push Up Minute 2:... Read More

STRENGTH 6 Minute AMRAP 5 Minute AMRAP 4 Minute AMRAP Bench Press 5 sets of 3 @ 80% 3 Muscle Ups 6 Chest to Bar... Read More

Skill Work 10 Minute AMRAP Handstand Push up  6 sets of 3 Reps 3 Power Cleans 60kg / 40kg Pistols or Progression 6 sets of... Read More

EMOM for 8 Minutes 5 Rounds for Total Reps of: 3 RDL’s @80% 60 Seconds of Burpees 5 Pull Ups/Muscles Ups 60 Seconds of Row... Read More