“Benchmark Day”

15 Minute AMRAP: 21 Air Squats 15 Push-ups 9 Kettlebell Swings @53/35

For New Years Eve we will be having open gym all day, from 7am to 6pm.  Be sure to show up by 5pm so you have enough time to warm up and get your WOD in before 6pm! For New Years Day we Read More …

21-18-15-12-9-6-3 Cleans (squat) @95/65 Burpees *Last programmed December 26, 2014

100 Double unders 2 Power Snatch 125/85 80 Double unders 4 Power Snatch 125/85 60 Double unders 6 Power Snatch 40 Double unders 8 Power Snatch 20 Double unders 10 Power Snatch

“Bradshaw” 10 rounds for time of: 3 Handstand push-ups 225 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Read More …

12 Days of Christmas WOD: 100m. Run 2 Clean & Jerk 3 Burpee 4 Handstand Push-ups 5 Medicine ball cleans 6 Pistols, alt. 7 Pull-ups 8 Thrusters 9 Kettlebell Swings 10 Plate Ground to Overhead 11 Goblet Squats 12 Partner Read More …

3 Rep Max: Overhead Squat

5 Minute AMRAP: Row for Calories 1 Minute rest: 5 Minute AMRAP: Clean and Jerk @115/75

30 Min. EMOM: Minute 1: 15 Wall balls @20/14lb. to 10′ Minute 2: 5 Strict pull-ups Minute 3: 10 Burpees