• Wednesday, October 1st

    "Nancy" 5 rds: 400 m run 15 overhead squats (65/95)

  • Tuesday, September 30th

    "Funny Farm" 14 min AMRAP 10 Burpee pull ups 10 box jumps 100 m farmers carry (20/35)

  • Monday, September 29th

    Buy in: "Annie" 50-40-30-20-10 DUs Sit ups WOD: "Party in the Posterior" 15-12-9-6-3 Deadlifts (135/185) KB swings (35/53)

  • Friday, September 26th

    "by leaps and pounds" 14 min amrap 2-4-6-8-10... Deadlifts (Bodyweight) Lateral bar hop burpees

  • Thursday, September 25th

    "rest day?" 3 rds: 5 stations (1 min/station) 30s to rotate and complete 20 DUs/40 SUs 1) handstand walks 2) strict toes to bar 3) rope climbs 4) candlesticks (Rx+: candlestick to pistol) 5) Turkish get ups

  • Wednesday, September 24th

    "Elizabeth" 21-15-9 Cleans (95/135) Ring dips

  • Tuesday, September 23rd

    "fight gone bad" 3 rds (sc) 5 rds (Rx) 1 min per station Wall balls (14/20) Sumo deadlift high pull (55/75) Box jumps (20/24) Push press (55/75) Row (for meters) 1 min rest between rds

  • WOD – Monday, September 22th

    "Body Weight Mania" Amrap 15 mins Run 200 m 5 pull ups 10 push ups 15 air squats 20 sit ups

  • WOD – Friday, September 19th

    "Embrace the suck" Rx: 10-20-30-40-50 cal row 25-20-15-10-5 wall balls 25-20-15-10-5 burpees Sc: 5-10-15-20-25 cal row 15-12-9-6-3 wall balls 15-12-9-6-3 burpees

  • WOD – Thursday, September 18th

    "Get under the bar" 10 min emom 2 x (1 snatch high pull+ 1 power snatch+ 1 ohs) 2 min rest 5 min emom 10 hollow rocks