WOD

Fitness: A1. Dip (Wtd) 4-5 x 4 @ 31×1 rest 1-2 min A2.(F) SA DB Row 8-10 x 4 @ 31×2 rest 20 sec b/n... Read More

Fitness: Hang Power Clean and Power Clean Technique + 12 min AMRAP @ 90% 5 Hang Clean 8 Bar Facing Burpee 350m row rest 5... Read More

Fitness: A1. DB or BB BP 8-10 x 4 @ 41×1 rest 1-2 min A2.(F) Pendlay Row 4-6 x 4 @ 20×2 rest rest 1... Read More

Fitness: A. Back Squat 4-6 x 5 @ 41×1 rest 2-3 min B1. Strict Pullup Cluster 3-3-3-3 @ 21×1 rest 20-30 sec (4 sets of... Read More

The 5:15A will be discontinued at this time. We will continue to keep everyone up to date on current schedule updates and changes. Thank you... Read More

Fitness: A1. Dip (Wtd) 4-5 x 4 @ 31×1 rest 1-2 min A2.(F) SA DB Row 10-12 x 4 @ 31×2 rest 20 sec b/n... Read More

I do have a question for everyone that competed in the Open. What movements did you struggle with during the Open? Are you better at... Read More

Fitness: Shoulder Prehab + A1. DB BP 8-10 x 4 @ 41×1 rest 1-2 min A2.(F) Pendlay Row 4-6 x 4 @ 20×2 rest rest... Read More

Fitness: A. Back Squat 4-6 x 5 @ 41×1 rest 2-3 min B. Strict Pullup Cluster 3-3-3-3 @ 21×1 rest 2-3 min (4 sets of... Read More

Fitness: A. Front Squat 5-7 x 5 @ 31×1 rest 3 min B. Hang Clean 3-3-3-3-3 rest 3 min (sets of 3) (High Hang or... Read More