Complete 5 Rounds: Each round lasts 2 minutes, during the round complete: 185/125lb. Power clean – 4 reps Toes to bar – max reps *Rest 1 minute between rounds

“Del” For Time: 25 Burpees Run 400 meters with a 20 pound medicine ball 25 Weighted pull-ups with a 20 pound dumbbell Run 400 meters with a 20 pound medicine ball 25 Handstand push-ups Run 400 meters with a 20 Read More …

5 Rounds for time: 400 meter run with Kettlebell 53/35lbs 2 Backsquat as heavy as possible 3 Stone to Shoulder 100/70lbs 4 Turkish Get ups (2 on each side) 53/35lbs

8 Rounds: 40 Seconds Max Reps –  Burpee Plate Ground to Overhead @45/25lb. 20 Seconds Rest 40 Seconds Plank hold 20 Seconds Rest 40 Seconds Max Reps – Double unders 20 Seconds Rest *Athlete score is reps of burpees, and Read More …

20 minute EOMOM: 10 Wall Balls 20/14lb 2 Bear complex 115/75 *RX+ 11 foot wall ball and 155/105

For Time: “YBF” 21-15-9 Kettlebell Swings 53/35 Burpees SDHP 95/65 Thrusters 95/65 Medball Cleans 20/14

12 Minute AMRAP: 30 Overhead plate lunges 45/25  10 Ring Dips *Athlete must have arms locked out for a good rep on the lunges, no bent elbows!

The WODs of Thunder Competition is officially here! Athletes make sure you show up to check in between 7am and 8am. Athlete meeting starts at 8am! The first heat starts @ promptly 8:30 so make sure you are ready to Read More …

*KEEP IN MIND 6:30pm CLASS IS CANCELLED FOR FRIDAY, APRIL 25.  ALL VOLUNTEERS FOR THE COMPETITION MUST BE HERE FOR THE VOLUNTEER MEETING AT 6:30PM* In front of a clock set to 18 minutes: 2 Minutes of 140/100lb. Clean and Read More …

8 Minute Cap: 10 Rounds of Cindy. *For every movement not completed, a 1 wall walk penalty will be assessed.  After the wall walks are performed, finish out the remaining rounds and reps you may have left.