Version 1 (Rx) Partner 1: 8 thrusters (155/105#), 6 rope climbs, 11 box jumps (30/24″) Partner 2: 400 m sandbag run (45/25#) Version 2 Partner 1: 10 thrusters (95/65#), 10 alternating pullup/knees to elbows (1…

21-18-15-12-9-6-3 of: Kettlebell swings (53/35#) Kettlebell sumo deadlift high pull Hand-release push ups Community Notes:   (1) We already have a few takers for our 6:15am class tomorrow, so it's on! Join us bright and early,…

400m farmer's carry (53/35#), then in remainder of 20 minutes complete AMRAP of: 5 front squats (125/85#) 7 toes to bar Gym Notes:  We have found that it is possible to produce sandbags for future workouts…

Snatch 1-1-1-1-1-1-1 Then At 65% of your 1RM snatch, perform 2 snatches on the minute for 8 minutes Community Notes: We are excited to add a new class to our schedule! Starting Wednesday 8/31 we…

Complete: 3 x 800m run 1 x 400m sled drag (with 35% of your 1RM deadlift on the sled) WOD Notes: We will run this WOD in four 8 minute rounds. You'll have the time…

Bench Press 1-1-1-1-1-1-1 Then 3 rounds of: 20 floor press (50% 1RM bench press) 20 floor wipers WOD Notes: Yes! Another strength day! It's all part of a well devised plan to help you bring…

Banded Deadlift - 12 sets of 2 @ 50% 1RM Then Assistance work: 100 banded good mornings Community Notes: On Saturday September 3rd we will host the 31 Heroes WOD in honor of the Navy…

    In teams of 2, complete for time: 800m run 200 double unders 150 wall balls (20/14#) 100 ring rows 800m run WOD Notes: Both runs must be completed as a team.  The rest…

Skill: Handstands (against the wall) Then 6-5-4-3-2-1- Muscle-up and Bear Complex WOD Notes: The substitute for a muscle-up will be a single jumping muscle-up OR 2 pull-ups & 2 push ups. The bear complex is…