WOD 7.6.24

,
A. For Load On A 10:00 Minute Clock, Build To A Heavy... 1 Squat Clean + 2 Front Squat Complex B. For Time 3 Rounds 400M Run 100 Double Under 10 Front Squat 102/70  

WOD 7.5.24

,
A. Skill Work EMOM x 10 Minutes Minute 1: :30s Strict Toes-to-Bar Minute 2: 5 Strict Ring Dip B. For Max Rounds 12 Minute AMRAP 20 Farmer Carry Walking Lunge 50/35# 20 Burpee To 6" Target  

WOD 7.4.24

,
A. For Time "Morrison" 50-40-30-20-10 Reps Of: Wall Ball 20/14#, 10/9' Box Jump 24/20" Kettlebell Swing 1.5/1P Compare To July 4, 2023 Reminder 9AM and 10AM Class Only  

WOD 7.3.24

,
A. 20 Minutes To Establish... Max Meters On Any Equipment Re-test From June 2, 2024 B. For Time 6 Rounds 10 Pull-up 12 Push-up 16 Alternating Dumbbell Snatch 508/35#  

WOD 7.2.24

,
A. For Time and Load 400M Back Rack Barbell Carry @ Bodyweight or 400 Yoke Carry B. For Load and Distance On An 18:00 Minute Clock: 12:00 To Establish A Heavy 5-rep Bench Press Rest 3:00 3:00 To Establish Max…

WOD 6.30.24

,
  A. For Quality On A 10:00 Clock... :30 Pistol Squat Practice :30 Rest – Increase in skill difficulty if possible. – Perform no more than 6 pistol per minute; advanced athletes can add load if desired. B. For…

WOD 6.29.24

,
Operation Red Wings Partner Workout With Partner, Perform... 1200M Run Then… 16 Rounds Of... 8 Toes-to-Bar 8 Burpee Box Jump 24/20" Then... 47 Goblet Squat 2/1.5P – Run together – Split all other work evenly with one…

WOD 6.28.24

,
A. For Load And Quality 10-8-6-4-2 Reps Of... Sandbag Clean Over Shoulder – Perform A 100ft Sandbag Carry Between Sets B. For Time 12 Minute AMRAP 15 Deadlift 61/43 10 Push Press 61/43 5 Strict Handstand Push-up …

WOD 6.27.24

,
A. For Quality EMOM x 8 Rounds 2 Dumbbell Overhead/arm 1:00 Rest EMOM x 8 Rounds 1 Turkish Get-up/arm B. For Time 7 Rounds 18/12 Calorie Row 1:00 Rest Between Rounds  

WOD 6.26.24

,
A. Gymnastics Practice On A 15:00 Minute Clock... From 0:00-5:00: Handstand Walk Practice From 5:00-10:00: AMRAP 5: 1 Skin The Cat 1 Strict Muscle-up From 10:00-15:00: Handstand Walk Practice A. For Load 5 Rounds 3…