WOD

  Pic: Jared performing Knees to Elbows   Strength Split Jerk 1-1-1-1-1 Metcon: 1 Rope Climb 5 Man Maker’s 55/35 7 Box Jumps 24″/20″  

  Pic: Greg performing a SDLHP   Strength OHS 2-2-2-2-2 Metcon: Amrap in 15 mins 5 Deadlift 275/185 15 KB Swings 70/44 200 m Sprint... Read More

  Pic: Jim performing a Rope Climb   Strength Power Clean 3-3-3-3-3 Metcon: 5 Rounds 5 Front Squat 135/95 15 Ball Slams 25/16 100m sandbag... Read More

  Pic: Pat performing a Tire Flip!   Metcon: 3 Rounds 1 Min Stations Rope Climb Tire Flips Sled Drag Hammer On Tire Farmer’s Carry... Read More

  Pic: Jill performing a KB swing.   Strength Press 3-3-3 Ring Rows 3 x Max reps Metcon: AMRAP in 12 mins 7 KBS 53/35... Read More

  Pic: Trey H. performing a KB clean/press   Strength Back Squat 5-5-5 Bench 5-5-5 Metcon: 15-10-5 Hang Power Snatch 135/95 Box Jumps 24″/20″ Pull... Read More

  Pic: Charlie performing a pull up.   Strength Deadlift 1-1-1-1-1 Strict Pull Ups 3 x max reps Metcon: 5 Rounds 5 Power Cleans (185/135)... Read More

  Pic: Erwin performing an one arm DB press   Skill 3 x max HS Holds 3 x 30 sec L-sit holds Metcon 1.5 mile... Read More

  Pic: Alicia performing a Front Squat (Solid Form)   Strength Front Squat 2-2-2-2-2 Metcon 2 Rounds 2 min Thrusters 115/75 30 sec rest 2... Read More

    Pic: Francesca performimg a box jump   Metcon: AMRAP in 15 mins 10 KB Clean/Press 53/35 15 Push Ups (New Standard) 200 m... Read More