WOD

REST DAY & OPEN GYM

9 & 10AM PARTNER WOD THIS WOD IS 2 PARTS (A & B).  BOTH PARTNERS WILL WORK TOGETHER TO COMPLETE THE WORK WITH NO MINIMUM... Read More

21-15-9: Power Cleans, Ring Dips and 400 m 21-15-9 reps, for time of:  Power Clean, 135/95 lbs  Ring Dip  Run, 400 m

Every 1 min for 8 mins: Squat Clean 1 Squat Clean, 80% 1RM  Every 1 min for 8 mins. –then– 21-18-15-12-9-6-3: Overhead Squat (Unbroken) 21-18-15-12-9-6-3... Read More

3 RFT: 400 m, Deadlifts and Box Jumps 3 rounds for time of:  Run, 400 m  12 Deadlifts, 275/185 lbs  21 Box Jumps, 24/20 in

Back Squat 3×2, rest 2 mins Back Squat 3×2  Use the same weight for each set. Rest 2 mins between sets. –then– 6 rounds for... Read More

AMRAP 40 mins: Wall Ball Runs, Back Rack Barbell Lunges, Farmers Walk (Kettlebell)s, 3 and more As a team of 2, complete as many rounds... Read More

Open Gym & Rest Day

In teams of 2, complete the following with no minimum work requirement: Chipper: Hang Power Cleans, Front Squats, Jerks, and 2 more For time: 21... Read More

3 RFT: Jerks, Front Squats, Cleans, and 3 more 3 rounds for time of:  3 Jerks, 185/135 lbs  4 Front Squats, 185/135 lbs  5 Cleans,... Read More