SWOD 3×3 Hang Squat Clean WOD 5 Rounds (On the 5:00): 10 Hang Squat Clean 115/75 10 Power Snatches 115/75 10 Chest to Bar Pull-ups 15/10 Cal Row SPARTAN WOD 25 Minute AMRAP 10 Burpees 10/7 Cal Bike 10 Overhead Walking Lunges 45/35 20 Meter Sled Push 135/90


SWOD Strict Press 3×5 WOD Partner Vs. Perform work at the same time. Try your best to team up with someone with similar fitness level… In the end, it’s all for fun! Just a little race to make things interesting! 3 Minute AMRAP Double Unders (Double Unders will be worth 3x singles) 3 Minute AMRAP Read more about 1.17.2019[…]


WOD AMRAP 5: Buy-In: 50 Wallballs 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35 Wallballs 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 20 Wallballs 6 Deadlifts (275/185) 6 Lateral Barbell Burpees *Three scores. Rounds plus reps on each AMRAP of Deads and Burpees


Hero WOD Friday U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived Read more about 1.11.2019[…]


Only 3 more days of Free Partner Week! Get your friends in here and team up with them on this puppy! Partner WOD 50-40-30-20-10 Deadlifts (D-Ball Hold 100/70) Dumbbell Snatches 50/35 (Plate overhead 45/35) Ring Dips (Plank) Deadlift weights: 50=95/65 40=135/95 30=185/125 20=225/155 10=275/185


Skill/Strength WOD Find your max effort set of handstand push-ups (If scaling, Max effort set of hand release push-ups without stopping or handstand hold) On the 2:00 x 3 Rounds: 40% of Max Kipping HSPU (Scaled Hand Release push-ups or Handstand hold) 50′ Front Rack Dumbbell Walking Lunge In a 2:00 window, athlete’s complete 40% Read more about 1.8.2019[…]