WODs

Warm-up & Mobility: 15 Minutes then… “Collin” Six rounds for time of: 400m weighted run (50/35lb) 12 Push press, (115/75lb) 12 Box jumps (24/20″) 12 SDHP w/ KB [...]

Warm-up & Mobility: 15 Minutes Strength: 7x 1 Snatch pull + 1 Snatch. Work the transition from the knee to the power position just like last week. Do not drop the bar during the complex. [...]

On Saturday, Feb 7 we had our 4 year Anniversary of being Open!!! Come celebrate with today’s WOD! Warm-up & Mobility: 15 Minutes Strength: Deadlift – work to a heavy set of 5 [...]

Warm-up & Mobility: 15 Minutes Strength: Hang Snatch – 7×2 Climbing in weight, you can drop the weight and reset between reps. Work on the transition from the knee to the power [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 5@80, 5@85%, 3@90, 3@95, 8@75 – working percentages off your 3RM Conditioning: AMRAP 12 min of – 3 Curtis Ps (95/65lb) 25 Double [...]

Warm-up & Mobility: 15 Minutes Strength: Strict Press 3-3-3-3 Conditioning: EMOM 18 – 6 cycles of: 7 TTB 12 Burpee 15 Wall Ball Click here to sign up for today’s class.  

Warm-up & Mobility: 15 Minutes Strength: Hang Clean – 7×2 Climbing in weight – you can drop the weight and reset between reps, work the transition from the knee to the power [...]

Warm-up & Mobility: 15 Minutes “Fran” – RX is on 21-15-9 reps for time of – Thrusters (95/65lb) Pull-ups Last done on Saturday, July 25 2014 Click here to sign up for [...]

Warm-up & Mobility: 15 Minutes Strength: Clean & Jerk Day – 20 min to Est. 1rm Conditioning: For time: 55 Power Cleans (135/95lb)* *Every 3MOM perform 5 HSPU and 7 C2B Pull-ups [...]

Warm-up & Mobility: 15 Minutes Strength: Goat Day – Menu: DUs, Ring Dips, Pull-Ups, MU, rope climbs (25 minutes to work on goat) Conditioning: 12 Min AMRAP – Goat and Run X Goat [...]