“Tabata” Air Squats Max reps of muscle-ups in 4 minutes *The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of Read More …

“The Seven” Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups A suicide bomber killed seven CIA officers Read More …

For Time: 800-m run 50 wall-ball shots 50 box jumps 600-m run 35 wall-ball shots 35 box jumps 400-m run 25 wall-ball shots 25 box jumps *Use a 20/14-lb. ball to 10′ and a 24/20-in. box.

Helen 3 rounds for time of: Run 400 meters 1.5-pood kettlebell swings, 21 reps 12 pull-ups

Complete as many rounds as possible in 10 minutes of: 20 Abmat sit-ups 205/145-lb. squat cleans, 5 reps

Deadlift 10-5-3-1-1-1-3-5-10 reps

40 Minute AMRAP: 100 Double Unders 90 Burpees 80 Air Squats 70 Walking lunges, alt. 60 Wall balls 50 Sit-ups 40 Steps ups @24/20″ 30 Shoulder to OH @95/65 20 Push-ups 10 Dead lifts @225/155 *Retest from May 9, 2016*

Artie Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters, 95 lb. Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of Read More …

Partner WOD.  “Weaver” and “Klepto” “Weaver” Four rounds for time of: 10 L-pull-ups 15 Push-ups 15 Chest to bar Pull-ups 15 Push-ups 20 Pull-ups 15 Push-ups “Klepto” Four Rounds for Time of: 27 Box jumps, 24″ box 20 Burpees 11 Read More …

27-21-15 reps for time of: 165/110-lb. back squats Handstand push-ups   We will only be holding a 9am class tomorrow, come join us!