WOD 4.9.20

A. " Support Your Local Box - Workout 1" As many rounds as possible in 10 minutes: 10 Squat 9 Dumbbell Snatch, Right 50/35LB 10 Push Up 9 Dumbbell Snatch, Left 50/35LB B. 4 rounds for quality: 10 Step Up or Lunge, Right 10…

WOD 4.8.20

A. 4 rounds for quality: 20 Hollow Rock 20 Arch Rock 20 Russian Twist 20 Stiff Leg Deadlift B. 5 rounds for time: 15 Burpee 12 Deadlift 9 Hang Power Clean 6 Push Jerk

WOD 4.7.20

A. 5 rounds for max reps: 30 Seconds Jumping Squat 30 Seconds Push Up 30 Seconds Jumping Lunge 30 Seconds V-Up Rest 30 Seconds between each movement. B. For time: 50 Turkish Get Up 10 minute time cap.

WOD 4.6.20

A. Every minute for 10 minutes: 10 Handstand Shoulder Touch 10 Alligator Roll 10 Lateral Tuck Jump B. Death By Devils Press

WOD 3.15.20

Check out our Instagram page! A. Work up to a heavy Squat Snatch B. 5 rounds for time: 50 Double Under 30 Jumping Squat 10 Chest to Bar Pull Up

WOD 3.14.20

Check out our Instagram page! A. Work up to a heavy Split Jerk, Double B. As many rounds as possible in 15 minutes: 3 Deadlift 93/65KG 1 Hang Power Clean 93/65KG 9 Push Up 12 Sit Up

WOD 3.13.20

Check out our Instagram page! A. Superset Back Squat 3-3-3-3-3 Strict Pull Up 3-3-3-3-3 B. For time: 21 Back Squat @ bodyweight 7 Rope Climb 15 Back Squat 5 Rope Climb 9 Back Squat 3 Rope Climb 15 minute time…

WOD 3.12.20

Check out our Instagram page! A. Work up to a heavy Turkish Get Up, each arm B. For time: 100 Burpee Box Jump 24/20"

WOD 3.11.20

Check out our Instagram page! A. Establish 1RM Clean and Jerk B. As many reps in 8 minutes: 3 Clean and Jerk 50/35KG 3 Toes to Bar 6 Clean and Jerk 6 Toes to Bar 9 Clean and Jerk 9 Toes to Bar Continue adding 3 reps…

WOD 3.10.20

Check out our Instagram page! A. Establish 1RM Overhead Squat B. For time: 30 Pull Up 50 Wall Ball 20/14LB, 10/9' 1000M Row