Filthy

Tuesday, February 21, 2016 For time: 50 box jumps (24,20) 50 jumping pull-ups 50 kettlebell swings (53,35)(44,26)(26,18) 50 walking-lunge steps 50 knees-to-elbows 50 push presses (45,35)(35,15) 50 back extensions(supermans) 50 wall-ball shots...

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Cleaning it Up

Monday, February 20, 2017 Power Clean: 3-3-3-3-3 The barbells are back out again and our mission is to achieve a 3 rep max power clean. This is touch and go and must be received above parallel. Take your time building up while focusing on making...

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Perfect Saturday

Saturday, February 18, 2017 5 Rounds for Time: 800 Meter Run 25 Overhead Squats (75,55)(55,35)(35,15) 25 Sumo Deadlift High Pulls This is a perfect Saturday WOD! Get out on the track and enjoy the beautiful weather while still getting some...

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DB Lunge

Friday, February 17, 2017 Complete as many rounds as possible in 12 minutes of: 30 Abmat sit-ups 10 left-arm overhead walking lunges (55,35) 10 right-arm overhead walking lunges Dumbells seem to be all the rage these days. Grab one and lunge it...

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Plus 5

Wednesday, February 15, 2017 20 Minute AMRAP: 10 Pullups 15 Pushups 20 Squats This one takes the benchmark “Cindy” and adds 5 reps to each movement. This is a great “Murph” training WOD! Make sure that you get your chin...

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Over the Head

Tuesday, February 14, 2017 Overhead Squat: 3-3-3-3-3 Today we will be building up to a 3 rep max overhead squat. This will be from the rack. Focus on setting up a solid overhead position before sending your hips back and down to start your squat...

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