WODs

On July 4 we will have one WOD at 10am. To celebrate our independence we will be doing a hero WOD to remember our heroes that are out there to protect our independence every day. Todays WOD is in [...]

Strength: Strict press – establish a max set of 5 Then, Push-press – establish a max set of 5 ——— Then, 5 rounds for time of: 15 Deadlifts (135/85lb) 1 Hang power [...]

Strength: Squat – warm up, then perform a three rep max set (try to add 5 to 10 lbs to your last 3 rep max). Then, drop 10% and perform three more reps. Drop 10% again for your last three [...]

Partner up. Complete each task before moving onto the next. 400m walk with plate locked overhead (45/25lb). Walk together. Whenever you need to put the plate down from overhead, stop forward [...]

Strength: Deadlift Friday! Determine your target weight for a heavy set of 5. Then perform limited reps, bumping the weight each time to get to your target weight: 5-3-2-1-1-5 (the last set of 5 [...]

Today marks the anniversary of Operation Red Wings, as such we are doing “Murph.” Please allow 10 minutes to warm up prior to the scheduled class time as this WOD can take some time. [...]

Strength: Power clean – start with an unloaded bar. Every minute on the minute for 10 minutes perform 2 reps, adding weight each time to work to a maximal weight. Then, 12 minute AMRAP of: [...]

Strength: Squat ladder – calculate from your last 3 rep max (if you don’t have one, establish one) 8 reps@75% 5 reps@80% 5 reps@85% 3 reps@90% 3 reps@95% Then, AMRAP for 3 minutes of: [...]

Strength: Pause bench with commands. 5 reps with empty bar, then reps bumping the weight: 2-2-2-1. Make sure you follow the commands on your last rep – start, pause, rack – or you [...]

“Fight Gone Bad” Count all reps. Perform 1 minute of each exercise – complete three rounds with one minute of rest between the rounds. Wall Balls (20/14lb) SDHP (75/55lb) Box [...]