WOD

Fitness: A1. Good morning (M)4-5, (F) 8-10 x 5 @ 31×1 rest 2 min (females rest 60-90 sec) A2. Pro Cobra 45-60 sec x 5... Read More

Fitness: 10 min @ 80% 12 Wallball 5 HPC 135/95 rest 4 min 10 min @ 80% 200m row 8 Hand Release Pushup rest 4... Read More

Fitness: A1. Strict Pullup (F)4-5, (M) 2-3 x 5 @ 31×2 no rest A2. Stepup 4 per leg x 5 rest 90 sec after you... Read More

Fitness: A. Back Squat (M)3-4, (F) 5-7 x 5 @ 42×1 rest 2-3 min (females rest 90-120 sec) + 4 sets 12 Burpee 200m run... Read More

Fitness: Hang Clean(from above the knee) 4-5 x 5 rest 90-120 sec + EMOM for 18 min 1 min- 2-3 Wall Walks 2 min- 7... Read More

Fitness: 5 sets SA FW length or parking lot (HAP) Do not lean, stay straight 200m run 5-12 Pushups (Rings) @ 3010 + 30-45 FLR... Read More

Starting today we will be briefing fitness AND competition. It will take a little more time so please be prepared. Thanks, Eric   Fitness: A1.... Read More

I would like to start this post off by saying that it feels so good to be home. For those of you that do not... Read More

  “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of... Read More