WOD

Nicole Complete as many rounds in 20 minutes as you can of:  Run, 400 m  Max rep Pull-ups

FT: Unbroken Thruster : 21-18-15-12-9-6-3 at 95/65 lbs Must be unbroken, so choose load wisely.

5 RFT: Power Cleans and Burpees 5 rounds for time of:  10 Power Cleans, 135/95 lbs  10 Burpees

Every 1 min for 10 mins: Squat Snatch 1 Squat Snatch, pick load  Every 1 min for 10 mins. –then– “Schlitz” 4 rounds for time... Read More

Open Gym & Rest Day

One of our most loved and loyal coaches is moving to the Wilmington area, and this WOD is to help celebrate how much Coach Amy... Read More

18-15-12 reps, for time of:  Row Calories  Power Snatch, 95/65 lbs –then directly into– 18-15-12 reps, for time of:  Toes-to-bar  Overhead Squat, 95/65 lbs

FT: 1 mi and Rows For time: Run, 1 mi  Row, 1600 m

With a running clock…  A. At the 0:00 EMOMx9:  1 Power Clean at 75% B. At the 12:00 EMOMx9:  1 Power Snatch at 75% UNBROKEN... Read More

FT: Thrusters and Pull-ups For time: 104 Thrusters, 65/35 lbs 52 Pull-ups