WOD-August 2nd Warm Up -Coaches Warm up Strength -Deadlifts 3/10 55% WOD 30-20-10 -Deadlift 225/275 -Box Jump 24/30 RX 30/32” RX +

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 becomes AMRAP, if you finish before 4 min remaining time [...]

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 -10 leg raises -10 glute bridges Benchmark Bear Complex 5 [...]

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 Calorie Assault Bike

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 off to partner 2. Your score is how many rounds [...]

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) + 1 Squat Clean (Ascending) -EMOM 8: 5 Muscle ups [...]

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 the box