WOD

Strength:60% 1 RM Strict Press 5,5,5,5 Push Press 5,5,5,5 & 5 Rounds For time 10 Ring Push Ups 10 Front Squats 200m Run

Strength: 60% 1RM OHS 3,3,3,3 Deadlift 3,3,3,3 & 100 Squats For Time Every Minute stop and do 10 Box Jumps

Strength One Rep max Clean 3,2,2,1,1… -Then- “Filthy 50” 50 Box Jumps 24/20 50 Jumping Pull Ups 50 KB Swings 1p/.5p 50 Steps Walking Lunges... Read More

Strength Bear Complex 1,1,1,1 -Then- “Helen” 3 Rounds for Time Run 400m 21 KB Swings 2p/1p 12 Pull Ups

Strength Push Press 4,4,4,4 Squat Clean 4,4,4,4 Then   7 min AMRAP 5 Burpees 5 Wall Balls 20/16 5 Slam Balls 20/15 & 3 x... Read More

Strength: Deadlift 5,5,5,5,5 -Then- 3x 1min AMRAP push ups & 10 Min Amrap 20 Double Unders 7 Single Arm KB Swing 20 Double Unders 7... Read More

Strength Good Mornings 3,3,3,3 Bent Over Row 3,3,3,3 & 3 Rounds for Time 200m Run 7 Push Presh 14 Ring Rows

Back Squat 5,5,5,5 & 5 Rounds For Time 5 Back Squats 10 sit ups

Todays Workout will likely mimic the Christmas Carol “The 12 Days of Christmas”  So come in and sneak in a holiday themed WOD before you... Read More