AMRAP in 12 minutes of an ascending ladder by 3's: Deadlifts (225/155#, NTE 60% 1RM) Complete 10 pull ups after each set. WOD Notes:  In this workout, you'll add 3 reps to the deadlift each…

“Fight Gone Bad” Push press (75/55#) Row (cal) Wall ball (20/14# to 10/9′) Sumo deadlift high pull (75/55#) Box jump (20/16″) WOD Notes: The “fight gone” scheme means you will complete 1 minute at each…

Complete for time: 400m run 50 back squats (45/35#) 400m run 50 front squats (45/35#) 400m run 50 overhead squats (45/35#) 400m run WOD Notes:  This workout will be done with empty bars (women's bars…

Bench Press 6x2 (85% 1RM) Then 3x15R/15L hollow body single-arm dumbbell floor presses  WOD Notes: Click here for a demo of hollow-body single-arm dumbbell floor presses. If you can't hold a strong hollow position (with…

Complete 3 rounds for time of: 25 burpees 10 thrusters (115/75#) Cash out - for time: 10-20-30-40-50-40-30-20-10 double unders (unbroken) WOD Notes: The first part of the WOD (burpee/thruster) is supposed to be fast and…

AMRAP in 17 minutes of: 8R/8L dumbbell snatches (70/50#) 6 bar muscle ups Schedule Notes: We've added extra class times to our Saturday and Sunday mornings to accommodate higher attendance during the cold-weather months. These…

Deadlift 7x1 (90% 1RM) WOD Notes:  Today is also goals day!  Coaches will be available toward the end of class to help set some goals.  Here are some goal setting tips to think about before…

Complete each interval for time: Row 1500 meters Row 1000 meters Row 500 meters Row 250 meters WOD Notes: Everyone will partner up and have approximately a 1:1 work/rest ratio.  The partner who rows 2nd…

Complete 3 rounds for time of: 30 wallballs (20/14# to 10/9') 10 strict chin ups 10 sumo deadlifts (275/185# NTE 70% 1RM) 10 strict handstand push ups Rest 1 minute between each round. WOD Notes: …