WOD

“Recess” AMRAP 10: 3 Shuttle Sprint, 3 Kettlebell Swings (53/35) 6 Shuttle Sprint, 6 Kettlebell Swings (53/35) 9 Shuttle Sprint, 9 Kettlebell Swings (53/35)

We will be open at 7. We will run heats. We will have set MODs. WOD Heat Times 7:15   7:30   7:45   8:00   8:15   8:30   8:45 ... Read More

“Boat Race” 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds   *Assault Bike option

20/15 -cal. Assault Bike  42-30-18-12-6   Deadlifts (225/155)   (MOD 1: 205/145) (MOD2: 185/125) *Team must both do 20/15 Cals *They can split the DL how they... Read More

“Snake Bite” Option A For Time: 21-15-9 Squat Snatch (95/65) Chest to Bar Pull-ups   Option B For Time: 15-12-9 Power Snatch (95/65) Overhead Squats... Read More

“Anchored Down” 5 Rounds, On the 4:00: 30 Air Squats 20/14 Calorie Row 10 Lateral Rower Burpees

“Double Crossed” For Time: 10-9-8-7-6-5-4-3-2-1: Clean and Jerks (115/80) 30 Double Unders After Each Set

“Slasher” AMRAP 13: 50 Alternating Dumbbell Snatches (50/35) 40 Burpees 30 Toes to Bar 20 Handstand Push-ups(Push ups)

“Loose Cannon” 3 Rounds: 3:00 Calorie Row 2:00 Shuttler Sprints 10 meters 1:00 Sit-Ups Rest 2 Minutes Between Rounds

“Tiger Blood” 3 Rounds For Time: 10 Clean and Jerks (135/95) 400 Meter Run