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WOD 10-9-8-7-6-5-4-3-2-1 Reps of: Pull-ups, Push-ups, Dead-lifts 225/135.

WOD 10 Rounds of:  1 Power Clean 135/95,  3 Hang Squat Cleans 135/95, 2 Split Jerks Right & Left 135/95,  200 ft. Sprint When 5 rounds are complete, rest for 2 minutes then repeat entire sequence for 5 more rounds. Record total time for all 10 rounds.

WOD For time: 1 Mile run, 1 Rope climb, 25 Lunges, 1 Rope climb, 25 Lunges, 1 Rope climb, 25 Lunges, 1 Rope climb, 25 Lunges 1 Rope climb, 25 Lunges, 1 Mile run. Long socks or pants if you want to climb the rope. If you have a backpack with chest and waist straps … Read more

WOD 5 Rounds for time: 20 Kettle bell snatch 53/35, 30 Abmat situps, 40 Double-unders.

WOD 100 Burpees for time, every minute including the first do 5 air squats. Cameron’s B-day wod! Happy birthday!

WOD For time: 9-7-5 reps of, Thrusters 165/115, Box jumps 34/28. Mobility WOD monday! How’s your front rack position? Do you ever have pain when you front squat or thruster in your wrist – well, this weeks M-WOD may help!  Also, we are starting a new warm-up protocol for the next month and it’s 100 burpees … Read more

WOD In Teams of 2 6 Minutes: Partner 1 completes 150 foot sled push 300/225, Partner 2 does hand release push-ups until partner 1 is done then switches with partner 1. 1 Minute break. 6 Minutes: Partner 1 carries plate overhead for 150 feet 45/25, Partner 2 does ring rows until partner 1 is done … Read more

WOD Bench mark WOD: “Kelly” 5 Rounds for time: 400 Meter run, 30 Box jumps, 30 Wall Balls 20/14.

WOD 15 Minute EMOM: 1st Minute 20/14 calorie row, 2nd Minute max clean & jerks 185/125, 3rd Minute rest.

WOD 3 Rounds for time: 21 Toes to bar, 12 Bar muscle-ups, 50 Slam balls 25/20.