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WOD For time: 5 muscle-ups, 10 overhead squats 155/115, 15 wall walks, 20 shoulder to overhead 155/115, 100 double unders, 20 shoulder to overhead 155/115, 15 wall walks, 10 overhead squats 155/115, 5 muscle-ups.

WOD 4 Rounds of: 200 Meter row, 150 Foot sled push, 10 Burpees.

WOD For time: 20 SDHP 115/75, 30 Wall balls 20/14, 20 SDHP 115/75, 30 Wall balls 20/14, 20 SDHP 115/75.

WOD Strength Man makers for load/quality: 3x3x3x3x3x3. Then core work.  

WOD Complete as many rounds as possible in 20 minutes of: 30 second Handstand hold 30 second Squat hold 30 second L-sit hold 30 second Chin over bar hold (Main site) We just wanted to express a thank you to all who came to the Christmas party! It was a great time and the gifts … Read more

WOD In teams of 3 complete 3 rounds of: 1500 Meter row, 50 Cleans 135/95. 1 team member works and the other two rest. On the row partners switch after 250 meters. ATTENTION: Remember regular WOD tomorrow at 9 am with Yoga at 10 am! The Christmas Party is tomorrow night starting at 7:00 pm … Read more

WOD Skill Practice Bar Muscle-ups. For Time: 12 bar muscle-ups, 17 burpees, 9 bar muscle-ups, 17 burpees, 6 bar muscle-ups, 17 burpees.   ATTENTION: Several Announcements – 1.  The Christmas Party is Dec. 14th starting at 7:00 p.m.  There is a list on the Board, please feel free to add to it regarding if you … Read more

WOD For time: 100 Back Squats 95/65, EMOM 12 situps.

WOD 5 sets of max reps body weight bench press. 2 minute rest between sets. Then 1000 meter row time trial. ATTENTION: Several Announcements – 1.  The Christmas Party is Dec. 14th starting at 7:00 p.m.  There is a list on the Board, please feel free to add to it regarding if you are coming, … Read more