For Time: Buy in:200 Double Unders 5 Rounds For Time: 2 Deadlifts @275/185 5 Handstand Push Ups

10 Minutes to find new OHS max then… For time: 30 OHS @50% EMOM 30 flutter kicks, 2 count *Bring your wrist wraps!!!!

10 Rounds for Time: 15 Wall balls @20/14lb. to a 10′ target 3 Clean & Jerks @135/95lb. **Rx+ for this WOD will be 155/115lb.  Although there is a designated RX and RX+ weight, for this WOD we prefer to have Read More …

Team WOD: 5 Minute AMRAP: Push-ups 30 second rest… 5 Minute AMRAP: Air squats rest 2 minutes…then… 3 Rounds for time: 20 Shoulder to OH @ 95/65 Wheelbarrow 24′ 20 Partner air balls Wheelbarrow 24′ *This WOD will be scored Read More …

EMOM for 7 Minutes: 15 Paralette jumps Rest 3 minutes, then… One minute on, one minute off for 10 minutes: 30 Russian Kettlebell swings @53/35 *For every minute on, the goal is to complete 30 swings. The penalty for not Read More …

On this day in 1941 the United States was attacked at Pearl Harbor without warning.  A total of 2,335 servicemen were killed and another 1,143 were wounded.  The day after the attack, President Franklin D. Roosevelt stated that December 7, Read More …

December 14th, 2013!! WOD @ 9:30am Paleo Potluck and sock exchange @ 10:30am Bring a paleo dish to share with everyone and a pair of knee high socks for a gift exchange. (Price limit for socks is $15) Please come Read More …

Split Jerk: 5-3-3-1-1-1 Then… 90 Second AMRAP: Split jerk, alternating @60% of max.

WOD: Death by 5 meter sprint. *With a continuously running clock, one 5 meter sprint will be completed on round 1, then with every additional minute another sprint will be completed.  Final score is the minute when the athlete cannot Read More …