WOD 12.1.2025

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A. For Rounds and Reps 7:00 AMRAP 3 Deadlift 143/102 10 Box Jump 30/24" B. Acessory Finisher 3 Rounds 20 Double Dumbbell Overhead Walking Lunge - Rest 3:00 Between Rounds

WOD 11.30.2025

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A. For Time 75 Double Under 80/65 Calorie Any Machine 75 Double Under 60 Sit-up 75 Double Under 40 Back Squat 61/43 B. Accessory Finisher 4 Rounds 5 Weighted Strict Chin-up 10 Barbell Bent Row 15 Dumbbell Floor …

WOD 11.29.2025

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A. For Load EMOM x 10 Minutes 1 Snatch Grip Deadlift + 1 Snatch Pull + 1 Snatch B. "Randy" 75 power snatches 34/25 Hero workout in honor of Randy Simmons, an LAPD SWAT team member who died in the line of duty on February…

WOD 11.28.2025

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A. For Time 2000M Row 50 Burpee Pull-up-to-Target – Place the pull-up bar 6 in above your reach when your arms are extended overhead. B. For Load On An 8:00 Clock, Establish A... Heavy 3-Rep Weighted Pull-up …

WOD 11.27.2025

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A. 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 April 30, 2025  

WOD 11.26.2025

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A. For Load Part 1: EMOM x 5 Rounds 1 Muscle Clean + 1 Push Press Part 2: E2MOM x 5 Rounds 2 Power Clean + 2 Push Jerk B. For Rounds and Reps 12:00 AMRAP 24 Double Under 12 Deadlift 61/43 24 Double Under 9 Hang…

WOD 11.25.2025

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A. For Rounds and Reps 12:00 AMRAP 20 Dumbbell Front Rack Walking Lunge 50/35# 2 Legless Rope Climb – Use two dumbbells. B. Accessory Finisher Alternating EMOM x 10 Minutes Min.1: 4/4 Windmill Min.2: 2/2 Turkish…

WOD 11.24.2025

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A. For Time 30-20-10-20-30 Reps Of... Ketllebell Swing 1.5/1P 15-10-5-10-15 Defecit Handstand Push-up – Hands on 20/10kg Bumper Plates B. Super Set Front Squat 4-4-4-4-4+ Skill Work Handstand Walk Practice …

WOD 11.23.2025

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A. For Load Deadlift 3-3-3-3-3 B. For Rounds and Reps 3 x 7:00 Rounds AMRAP Of.. 500/400M Row 10 Deadlift 84/61 – Rest 2:00 between rounds – Pick up where you left off in the AMRAP.  

WOD 11.22.2025

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A. For Time 4 Rounds 20 Toes-to-Bar 400M Run B. Core and Accessory Finisher Alternating EMOM x 12 Minutes Min 1: 10 GHD Back Extension Min 2: 20 Russian Twist 20/14# Min 3: 1/1 Turkish Get-up 1.5/1P  …