Monday’s WOD: Strength:With a time limit of 15 Minutes work to a 5 Rep Max Front Squat WOD:3 Rounds For Time3 Three-Position Power Cleans 95/65#6 Handstand Push Ups9 Toes To Bar 200m Run E-WODRun:For 20 Mins Run 1 Min at…

Sunday’s WOD: No Coach For Time: 150 Burpees E-WOD: Rest Day For All Sports

Hero WOD: “McGhee” 30 Min AMRAP 5 Deadlift 275/185# 13 Push Ups 9 Box Jumps 24/18″ E-WOD: * Rest for the amount of time it takes to complete each split for each sport. Run: 3x 100m – 200m – 400m…

Friday’s WOD: Skill: Band Sprints WOD:For Time:400m Run50 Double Unders200m Run Backward 50 Thrusters 65/45#100m Sprint With Weight Overhead 25/15#50 Plate Get Ups 25/15#50m Broad Jump With Weight 25/15#50 Football Burpees *25 Min Cap E-WOD:Run:5K For Time Bike:10K For Time…

Thursday’s WOD:Strength:Deadlift Work to a 1RM in 15 Mins WOD:10 Min AMRAP5 Bar Muscle Ups10 Weighted Push Ups 45/25#15 Plate Ground To OH 45/25# E-WODRun:3x800m Run With 2 Min Rest In Between – Keep Splits within 3-5 seconds. Bike:3×1 Mile…

Happy Independence Day! Wednesday’s WOD:Happy Independence Day! 7 Rounds For Time:4 Wall Climbs17 Back Squats 95/65#76m Shuttle Sprint w/ plate 45/25#*30 Min Cap E-WOD:Rest day for all sports

Tuesday’s WOD: Skill: Hollow Rocks WOD:For Max Reps1 Minute Burpees 2 Minute SDLHP 65/45#3 Minute Step Ups With Weight 24/18″ and 45/25#4 Minutes Hang Power Snatch 65/45# E-WODRun:8 Rounds of 20 Seconds of sprinting, 10 seconds of rest for max…

  Monday’s WOD Strength: In 15 Minutes work up to a max push jerk WOD: For Time 100 Double Unders 50 Air Squats 40 KB Swings 55/35# 30 Box Jumps 24/18″ 20 Hand Release Push Ups 10 Pull Ups E-WOD…

Sunday’s WOD: Rest Day Monday will mark the beginning of our next cycle of programming as well as the implementation of an endurance sport cycle of programming to pair with the regular program. More details to come tomorrow. Enjoy your…

Saturday’s WOD: For Time: 50 Wallball 20/15# Then 3 Rounds 200m Run 10 Squat Clean and Jerks 135/95# 30 Double Unders Then 50 Burpees