Daily WOD – Jul 14, 2019
AMRAP in 15 minutes: 5 strict pull ups 7 power cleans (135/95#) 9 push ups WOD Notes: To get the most out of the power cleans, pick a weight where you can control the negative…
Daily WOD – Jul 13, 2019
"Kelly" Complete 5 rounds for time of: 400m run 30 wallballs (20/14# to 10/9') 30 box jumps (24/20") WOD Notes: This is a benchmark WOD, and it’s a long one! The fastest athletes can finish this…
Daily WOD – Jul 12, 2019
Complete 3 rounds each for time of: 500m row 20 push presses (115/75#) 20 toes to bar WOD Notes: Start a round of the workout every 8 minutes. There will be a 6 minute cap…
Daily WOD – Jul 11, 2019
Sumo Deadlift 1-15-1-10-1-5-1 WOD Notes: This is a high volume sumo deadlift day. Feel free to elevate the barbell with plates if it puts you in a more ideal position. Anyone concerned about doing the…
Daily WOD – Jul 10, 2019
Complete for time: 800m run 30 muscle ups 800m run WOD Notes: The muscle up portion of this workout will get capped at 14 minutes on the clock. The scales for muscle ups today will…
31Heroes – Aug 10, 2019 – Event Info!
**8/6 update: Click HERE for teams and heat times! Mark your calendars for our 9th Annual 31Heroes Fundraiser (and 8th Anniversary Party) on August 10, 2019! On August 6, 2011, 30 Americans and 1 military…
Daily WOD – Jul 9, 2019
AMRAP in 12 minutes of: 10 hang power snatches (95/65#) 60 single unders WOD Notes: That is not a typo, today is single unders! Who's got 3 rounds in the first 2 minutes? Community Notes: …
Daily WOD – Jul 8, 2019
Back Squat 4x6 (70-80% 1RM) Then 30 backward lunges in place (30% 1RM back squat) WOD Notes: Alternate legs with each rep during the backward lunges. Pick a weight that will allow you to do…
Daily WOD – Jul 7, 2019
Complete 21-15-9 reps for time of: Strict pull ups DB snatches (70/50#) Butterfly abmat sit ups (hands across chest) WOD Notes: The first set of pull ups should be completed in 90 seconds or less. …
Daily WOD – Jul 6, 2019
With a partner complete 4 rounds for time of: 40/30 cal row 40 box jumps (24/20") 40 burpees WOD Notes: One athlete will be working at a time and movements must be completed in order. …