WODs

Warm-up & Mobility: 15 Minutes Strength: Front Squat – 20 mins to reach a heavy single Conditioning: “Up, Up and Away” 10 min AMRAP of – 5 Front Squat (@50% of what you hit for today’s [...]

Please remember that on Labor Day we will have only one WOD at 9:00 am. See you there! The “Hotshots 19” WOD is a tribute to the nineteen members of the Granite Mountain Hotshots firefighting [...]

Warm-up & Mobility: 15 Minutes Strength: Clean 15 min work up Conditioning: “Click Click Boom” 4 rounds for time – or 15 min cap of – 8 Hang (Full) cleans (135/95) 10 C2B Pull-ups 12 [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 4 sets of 2 at 80% Conditioning: “Coffee Break” 10 min Ladder of – 3 Deadlift (185/115lb*) 3 TTB 20 Squat 6 Deadlift 6 TTB 20 [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch 15 min work up Conditioning: “Peachy Keen” 4 rounds for time of – Run 400m 10 Hang Power Snatch (115/75lb)  

Warm-up & Mobility: 15 Minutes Strength: Squat 3@75, 3@80, 3@85% (call for spotters) Conditioning: “Jolly Roger” AMRAP 12 of – 10 Wall balls (20/14lb) 5/5 KB Cleans (32/24k)** 25 DUs++ [...]

Warm-up & Mobility: 15 Minutes Strength: Push Press 3-3-3 Power Jerk 2-2-2 Split Jerk 1-1-1 Conditioning: “Countdown” For time – 10 reps down to 1 of – Power Jerk (115/75) Burpee [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 20 minutes – 2@80%, 1@85%, 1@90, 2@95 (or a weight where you “could” get one more) Conditioning: [...]

Warm-up & Mobility: 15 Minutes Strength: Clean work up to WOD weight Conditioning: “Ambrosia” 15-12-9-6-3 reps of – Power Clean (135/95) HSPU after each round: 50 DUs  

Warm-up & Mobility: 15 Minutes Strength: Skill work – rope climbs / muscle ups Conditioning: “Dog Days are Over” AMRAP 14 min 2 Rope Climbs** 200m Run (weighted) 5/5 step [...]