WOD 6.13.2025

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A. For Rounds and Reps 15:00 EMOM 8 Burpee 8 Wall Ball 20/14#, 10/9' B. For Load and Quality Alternating EMOM x 15 Minutes Minute 1 | 10 GHD back extensions Minute 2 | 20 Russian Twist 20/14# Minute 3 | 1/1 Kettlebell…

WOD 6.12.2025

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A. For Time 400M Run 40 Ring Dip 30 Deadlilft 84/56 20 Double Dumbbell Box Step-up 50/35#, 20" 400M Run B. Low Ring Support Skills Alternating EMOM x 10 Minutes Minute 1 | 8-10 Ring Push-up Minute 2 | 8-10 Alternating…

WOD 6.11.2025

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A. For Load E2MOM x 10 Minutes Clean Complex* 1-1-1-1-1 *Clean Complex = 1 Clean Pull + 2 Power Clean + 3 Front Squat B. Community Cup Workout 3 On A 20:00 Minute Clock, Establish A... 1RM Front Squat 1RM Hang…

WOD 6.10.2025

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A. For Load Tempo Snatch Pull 2-2-2-2-2 Snatch Complex* 1-1-1-1-1 *Snatch + Overhead Squat Comoplex = 1 Tempo Power Snatch + 2 Overhead Squat B. Community Cup Workout 2 Complete as many reps as possible following…

WOD 6.9.2025

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Community Cup Workout 1 20:00 AMRAP 15 Box Jump Over 24/20" 10 Dumbbell Snatch 5 Handstand Push-up  

WOD 6.8.2025

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A. For Load EMOM x 10:00 Minutes 1 Clean Complex 1 Clean Complex = 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 75% – Build Weight In To, Or Perform All Sets @ 75% B. For Time 25 Wall Ball 20/14#, 10/9' 15…

WOD 6.7.2025

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For Time 2 Ring Muscle-up 100M Single Arm Dumbbell Carry 50/35# 200M Run 4 Ring Muscle-up 100M Single Arm Dumbbell Carry 200M Run 6 Ring Muscle-up 100M Single Arm Dumbbell Carry 200M Run 8 Ring Muscle-up 100M Single Arm Dumbbell…

WOD 6.6.2025

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A. For Time Buy In: 800M Run 5 Rounds 10 Double Dumbbell Power Clean 50/35# 30 Double Under Cash Out: 800M Run B. Gymnastics and Core Finisher 4 Rounds 25' Handstand Walk 1:00 Flutter Kick &nbs…

WOD 6.5.2025

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A. For Time 1 Minute Deadlift Hold, 102/70 5 Rope Climb 30 Box Jump Over 30/24" 5 Rope Climb 1 Minute Deadlift Hold B. For Load Front Squat 3-3-3-3-3+  

WOD 6.4.2025

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A. For Load and Technique 2-Position Pause Snatch Pull 2-2-2-2-2 Then... 2-Position Pause Snatch 3-3-3-3-3 B. For Time 4 Rounds 500/400M Row 10 Shoulder-to-Overhead 84/56