WOD-August 1st Warm up -Coaches Warm Up Strength -Push Presses ⅜ 55% WOD Every 4:00 min for 7 Rounds if you get caught by clock [...]

WOD July 31st Warm Up -Coaches Warm up Core Wod 8 min AMRAP -10 left side plank hip taps -10 right side plank hip taps [...]

WOD July 30th Warm Up -Coaches Warm up Strength -Back Squats ⅜ 55% WOD -75 Calorie Assault Bike -200 DU -2K Row -200 DU -75 [...]

WOD July 29th Warm up -Coaches Warm up Strength Full Snatches 3/8 55% WOD 21-15-9 Full Snatch 135/95 Ring Dips 400m

Warm up -Coaches Warm Up WOD AMRAP 28 Teams of 2 21 Front Squats 95/135 15 Calorie Row One athletes completes the couplet before tagging [...]

WOD-July 25th Warm up -Coaches Warm up Strength -Clean and Jerk 1RM WOD -EMOM 8: 1 Hang Power Clean + 1 Power Clean (from floor) [...]

WOD-July 24th Hero Wod “Morrison” 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lb) Box Jumps (24/20 in) Kettlebell swings (53/35lbs)

  Warm-up Coaches Warmup Strength Front Squats 1RM Workout Of The Day 6 RFT: 13 Thrusters,     95/65 14 Pull-Ups HIIT/Conditioning option posted daily at [...]

Warm-up Coaches Warmup Strength Strict Presses 1 RM Workout Of The Day 5 RFT: 6 Strict HSPU 9 Slamball 30/50 12 TTB 15 Cal row [...]