May
18
8:00 AM08:00

Saturday WOD

Teams of 3

For Time (30 Minute Cap):

3 Rounds:

400 Meter Team Run

50 Barbell Facing Burpees

9 Rope Climbs

Directly Into…

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)

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May
16
5:00 AM05:00

Thursday WOD

3 Rounds:

30 AbMat Sit-ups

15/10 Calorie Assault Bike

10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

2 Rounds:

30 AbMat Sit-ups

15/10 Calorie Assault Bike

10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

1 Rounds:

30 AbMat Sit-ups

15/10 Calorie Assault Bike

10 Strict Pull-ups

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May
15
5:00 AM05:00

Wednesday WOD

"Bar Star"

Teams of 3: AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/125) AMRAP Back Squats (225/145)

Rest 3 Minutes

AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185)

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May
7
5:00 AM05:00

Tuesday WOD

AMRAP 4:


27/21 Calorie Row


27 Burpees


27 Chest to Bar Pull-ups


Rest 4 minutes


AMRAP 4:


21/15 Calorie Row


21 Burpees


21 Toes to Bar


Rest 4 minutes


AMRAP 4:


15/9 Calorie Row


15 Burpees


15 Pull-ups

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May
4
8:00 AM08:00

Saturday WOD

Teams of 3:

7 Minute AMRAP:

100/70 Calorie Assault Bike

Max Overhead Squats (95/65)

Rest 3 Minutes

6 Mininute AMRAP:

80/60 Calorie Assault Bike

Max Hang Squat Cleans (115/80)

Rest 3 Minutes

5 Minute AMRAP:

60/40 Calorie Assault Bike

Max Thrusters (135/95)

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Apr
20
8:00 AM08:00

Saturday WOD

Teams of 3, For Time:

600 Meter Wreck Bag Run (50/35)

6 Rope Climbs

20 Squat Cleans (135/95)

600 Meter Wreck Bag Run (50/35)

9 Rope Climbs

35 Squat Cleans (135/95)

600 Meter Wreck Bag Run (50/35)

12 Rope Climbs

50 Squat Cleans (135/95)

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Apr
18
5:00 AM05:00

Thursday WOD

For Time:

100 Double Unders, 50 Sit-ups, 200 Meter Run

80 Double Unders, 40 Sit-ups, 200 Meter Run

60 Double Unders, 30 Sit-ups, 200 Meter Run

40 Double Unders, 20 Sit-ups, 200 Meter Run

20 Double Unders, 10 Sit-ups, 200 Meter Run

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