WOD 5.6.2025

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A. For Time 2 Rounds 200M Run 15 Back Squat 61/43 200M Run 12 Front Squat 61/43 200M Run 9 Overhead Squat 61/43 A. For Load 4 Rounds 100 Ft. Front Rack Carry – Athletes Choice On Carry Equipment – Kettlebell,…

WOD 5.5.2025

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A. For Time Calorie row 25/20-20/16-15/12-10/8-5/4 Toes-to-Bar 20-16-12-8-4 B. For Skill and Quality Alternating EMOM x 14 Minutes Minute 1: 1-3 Strict Muscle-up Minute 2: 3-5 Candlestick  

WOD 5.4.2025

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A. For Time Partner Workout, In Teams Of 2 500M Row 50 Handstand Push Ups 500M Row 50' Handstand Walk 50 Kettlebell Swing 1.5/1P 50' Handstand Walk 500M Row 20 Wall Walks 500M Row B. For Load and Quality Alternating…

WOD 5.3.2025

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A. For Load E2MOM x 5 Rounds 5 Deadlift B. For Time 3 Rounds 50 Double Under 12 Deadlift 102/70 Immediately Into… 800M Run  

WOD 5.2.2025

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A. For Load Strict Press 2-2-2-2-2+ For Time 1000M/800M Row 10/10 Single Arm Kettlebell Clean 750M/600M Row 10/10 Single Arm Kettlebell Shoulder-to-Overhead 500M/400M Row 10/10 Single Arm Kettlebell Clean & Jerk 250M/200M…

WOD 5.1.2025

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A. For Max Reps E5MOM x 5 Rounds 10 Bench Press Max Rep Chest-to-Bar Pull-up – Rest the remainder of each interval. – Weighted Vest Optional. – Partner Up. B. For Load And Quality Alternating EMOM x 10 Minutes Minute…

WOD 4.30.2025

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For Time "Kelly" 5 Rounds 400M Run 30 Box Jump 24/20" 30 Wall Ball 20/14#, 10/9' 30:00 Time Cap – Compare To November 11, 2022  

WOD 4.29.2025

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A. For Load Every 1:30 x 8 Rounds 1 Squat Snatch – Add Load As Mechanics And Consistency Allow B. For Time 15-12-9-6-3 Lateral Burpee-over-Bar 5-4-3-2-1 Squat Snatch 70/47  

WOD 4.28.2025

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A. For Load Clean and Jerk Strength Week 4 Wave 1: 3 @ 75% 2 @ 80% 1 @ 85% Wave 2: 2 @ 80% 2 @ 85% 1 @ 90% Wave 3: 1 @ 85% 1 @ 90% 1 @ 95% B. For Max Calories 5 x 2:00 AMRAP 50 Double Under 15 Toes-to-Bar Max…

WOD 4.27.2025

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A. For Load and Quality 4 Rounds 1 Minute Max Deadlift Hold @ 70% 1RM 30 Seconds Rest 1 Minute Max Plank Hold 30 Seconds Rest B. For Time 4 Rounds 50M Dumbbell Farmers Carry 20M Dumbbell Front Rack Lunge 10 Dumbbell…