Hero Day!!!! “Jack” Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24″), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 […]






Warm up Half Tabata Singles Half Tabata Double Unders Strength 20 Min Work Up: 3 Rep Deadlift -or- Endurance 7 x 400 M Run -1 Min Rest- -or- Skill EMOM 16 Min: 15 Wall Balls 20/14# 2 Rope Climbs WOD 7 Rds: 5 Deadlifts 185/125# 10 Hand Release Push Ups 30 Double Unders 3-2-1…GO!!






Strength Every 2 Min x 10 Sets: 3 Rep Thruster (Ground) -or- Endurance 5 x 750 M Row -1 Min Rest between -or- Skill Every 2 Min x 10 Sets: 4 MU’s (8 C2B / 10 Pull Ups) + 15 Ball Slams 30/20# WOD 10 Min AMRAP: 6 Thrusters 115/75# 6 Burpees Over Bar 6 […]






Hero Day!! “Daniel” For time: 50 Pull-ups 400 meter run 95/65 pound Thruster, 21 reps 800 meter run 95/64 pound Thruster, 21 reps 400 meter run 50 Pull-ups With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s […]






Game DAY!!! Strength Every 2 Min x 10 Rds: 5 Rep Bench Press + 10 Bent Row w/DB’s choose weight -or- SKILL WOD 3 Rds: 500 M Row 15 Pull Ups 15 Handstand push Ups 50 Double Under WOD w/a Partner 15 Min AMRAP: 30 Manmakers 45/30# 50 Wall Balls 20/14# 400 M Run Carrying […]






Strength 10 Min Work Up: 1 Rep Clean -then- Find Heavy Clean Weight 10 Min EMOM: w/Chosen Weight -or- Skill 20 Min Skill of Choice to work on -or- Endurance 6 x 500 M Row -1 Min Rest- WOD 40 Toes to Bar 50 Box Jumps 24/20 60 KBS 70/53# 70 Sit Ups *14 Min […]






Strength Every 2 Min x 10 Rds: 3 Pep Shoulder to Overhead Endurance 6 x 400 M Run -1 Min Rest- Skill Every 2 Min x 10 Sets 30 Double Under + 12 Pistols WOD 4 Rds: 15 Shoulder to Overhead 95/65# 15 SDHP 95/65# 200 M Run 3-2-1…GO!!







Strength Every 2 Min x 10 Sets 3 Rep Front Squat -or- 

Endurance 3 x 800 M Run -2 Min Rest- Skill Every 2 Min x 10 Rds: 10 Cal Row + 10 Wall Balls 20/14# Regional WOD 2
 21-15-9 DB Snatch 70/50# Ring Dips Cash Out Post WOD
 2 Rds: 30 Sit Ups 30 […]