OPEN GYM 1PM-2PM “Fins Out” 4 Rounds: 10 Close Grip Pushups 15 DB Bent Over Rows, each (50/35) 20 Strict Presses (empty barbell) 25 Banded Pull Aparts 30 Sit-UpsRead More

“31 Heroes” Teams of 2, AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) Continuous run with Wreckbag (50/35) Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs...Read More

“Diane” 21-15-9 Deadlifts (225/155) Handstand Push-upsRead More

“Kickstand” AMRAP 15: 25/15 Calorie Bike 15 Toes to Bar 12 Front Rack Reverse Lunges (115/80) 9 Strict Ring DipsRead More

A) EMOM 5: Clean Pull + Hang Power Clean + Power Clean (50% 1RM) B) EMOM 5: Heavy Power Clean then “Power Play” Ascending Ladder for 7 Minutes: 1 Power Clean (155/105), 30 Double Unders 2 Power Cleans (155/105), 30 Double Unders 3 Power Cleans (155/105), 30 Double Unders Add (1) Power Clean per roundRead More

“Fire Alarm” For Time: 3 Rounds Bergeron Beep Test 50/35 Cal Row 3 Rounds Bergeron Beep Test 50/35 Cal Row 3 Rounds Bergeron Beep Test Bergeron Beep Test – 7 Thrusters (75/55), 7 Pull-ups, 7 BurpeesRead More

“Randy’s on the Run” 5 rounds: 400m Run 15 Power Snatches (75/55)Read More

“Clean Break” Teams of 2: 10-9-8-7-6-5-4-3-2-1 Squat Clean (135/95) 100 Meter Run *Partner completes full round, then switch* **Partner 1 does 10 then Partner 2 does 10 then both do 9**Read More

“Open Test” AMRAP 20: 50 Wall Balls (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring Muscle-UpsRead More

“Wrecking Ball” AMRAP 18 Teams of 3: 50m KB Farmers Carry (70/53) 100m sandbag Run (70/50) 200m Run When partner clears the sandbag run, next partner can start.Read More