Segment 1: AMRAP 9 minutes 9 Kettlebell Swings (53/35) 9 Burpees 9 Kettlebell Swings 9 Box Jumps (24/20) Segment 2: 10-9-8-7-6-5-4-3-2-1 Thruster (115/80) 100-200-300-400-500-600-700-800-900-1000m RowRead More

WODs at 9 and 10am today, Bootcamp at 9:30am! “Hildy” For Time: 100-calorie row 75 thrusters (45/33) 50 pull-ups 75 wall-ball shots (20/14) 100-calorie row Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the...Read More

Segment 1: On the Minute x 21: Minute 1 – 15/12 Calorie Row Minute 2 – 15 Box Jump Overs (24/20) Minute 3 – 15 Med Ball Cleans (20/14) Scale rep numbers as needed to allow for 15-20 second rest each minute Segment 2: MobilityRead More

Segment 1: With a running clock at the 0:00 AMRAP 5 minutes 30 Double Unders 10 Toes To Bar Segment 2: at the 10:00 AMRAP 5 minutes 30 Double Unders 15 KB Swings (52/35) Segment 3: at the 20:00 AMRAP 5 minutes 15 Cal Row 10 Thrusters (95/65)Read More

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: 1,000 Meter Row 20 Pullups 400 Meter Run 20 Pullups 1,000 Meter RowRead More

Segment 1: Deadlift Work up to a heavy triple Sumo Deadlift with bands Segment 2: 3 Rounds: 60 Double Unders 30 Cal Row 15 Deadlifts (245/165) Scale to finish in less than 15 minutesRead More

Segment 1: Back Squat 1RM Segment 2: Max set of unbroken Muscle ups or Pullups Segment 3: 1 Round: 30 Power Cleans (225/155) 30 Burpees Over the Bar 30 Calorie Row Scale to finish in less than 15 minutesRead More

Segment 1: EMOM 10 minutes: 1 Power Clean 3 Front Squats 1 Jerk Segment 2: 5 Rounds: 15 C2B Pullups Rest as little as possible between sets Segment 3: 30 Toes to Bar 30 Calorie Row 15 Squat Snatches (115/80) 60 Calorie Row 15 Squat Snatches (115/80) 30 Calorie Row 30 Toes To BarRead More

Segment 1: Take 20 minutes to make up a missed segment from the past week. Segment 2: Teams of 3, for time: Row 1000m 25 One-legged squats, alternating 15 Hang Cleans (225 / 135 lbs) Chipper style, the first team member gets on the rower and rows 1,000 meters, then gets off the rower and...Read More

Segment 1: Sumo Deadlift 4×6 reps for max load, unlimited rest between sets Segment 2: “Christine” 3 Rounds: 500m Row 12 Deadlift (Bodyweight) 21 Box Jump (24/20) Scale to finish in 15 minutes or less Segment 3: 3×20 Weighted Situp feet anchored with dumbbell across chestRead More