Latest Wods

Every 3 mins (30 mins)18 KB Swings (53/35)15/12 Cal. Assault Bike3-6-9-12-15-18-21-24-27-30 Goblet Squats (53/35)*Each round add 3 reps to the Goblet squats*

Front Squat (6x6 @75%%)
Every 2 mins
Teams of 3
20 min Amrap (1:2)
10 Bench Press (185/115)
30 Yard Sled Push (4x45/3x45)
* Partner 1 completes a full round then partner 2 follows.
When partner 2 finished then partner 3 follows.
Continue cycling through for 20 mins.

5 Rounds15 Deadlifts (95/65)15 Hang Power Cleans (95/65)15 Should to OVH (95/65)500m Bike Erg

Shoulder Press (8x2 @80%)
Every 1:15
For Time:
100 Wall Balls (20/14)
50 Cal. Row
30 Burpee Pull Ups

5 Rounds400m Run12 Power Clean and Jerks (135/95)

"Joshie"3 Rounds for time of:21 Dumbbell Snatch Right Arm, 40#21 L-Sit Pull-ups21 Dumbbell Snatch Left Arm, 40#21 L-Sit Pull-ups*Squat, Not Power Snatches*In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.To learn more about Joshie click here

Front Squat (5x8 @70%)
Every 1:45
2 Rounds:
25 Power Snatch (95/65)
25 Toes to Bar

Teams of 24000m Bike Erg150 Wall Balls (20/14)3000m Row100 Deadlifts (155/105)2000m Ski Erg150 Push Ups

Shoulder Press (6x4 @75%)
Every 1:30
12 min Amrap
30 Double Unders
50ft Right Arm OVH Lunge (50/35)
50ft Left Arm OVH Lunge (50/35)

3 person rotation
6rds (each) 1:2
20/15 cal. AB
5 Power Cleans (205/135)*

Partner 1 goes through 1 rd then partner 2, and then partner 3. Continue rotating till 6 rds have been completed by each individual.