091325
Partner WOD You Go I Go - Divide However 5 Rounds 50 KB Swings (53/35) 40 Push Press (45/35) 40 DB Reverse Lunge (2x40/2x25) 20 [...]
091125
DOUBLE STRENGTH A1 - West Coast Front Squat (1) 4x8 A2 Staggered Stance Landmine Press (2) 4x8/Arm (80/55) B1 KB Front Rack Lateral Box Step [...]
091125
Old City Benchmark 25.1 AMRAP 20 20 DB Snatch (50/35) 20 Floor Press (2x50/2x35) 20 Ring Rows Shoulder Strength A1 Powell Raise 3x10 A2 Back [...]
091025
STRENGTH A1 - Power Position Squat Clean + Overhead (1) 2-2-1-1 *10 Minutes to Work to Working Weight B1 - Front Rack Sotts Press 4x5* [...]
090925
STRENGTH A1 - Strict HSPU (1) 4x5+ or 4x5 @ Box HSPU 4x5 @ Downdog HSPU A2 - Weighted Pull-Up (1) 4x5+ @ Weight 4x5 [...]
The Week Ahead – 09/08/25…
Team, September is here! Back to business. The week ahead: Monday - Core strength, including Half Kneeling wood-chop and Deadbug. Then a fun WOD with [...]
090825
Core Strength EMOM 9 1 - 15 DB Half Kneeling Woodchop (25/15) 2 - 15 DB Half Kneeling Woodchop (25/15) 3 - 16 Medicine Ball [...]
090625
Partner WOD You Go I Go For Time 80 Sumo Deadlift High Pull (75/55) 80 Ring Rows 80 Box Jump (24"/20") 80 DB Curl and [...]
090525
DOUBLE STRENGTH A1 Zercher Squat (3) 5-5-3-3 A2 Lateral Medicine Ball Throw (3) 4x8 (10/6) B1 Landmine Press 4x8/Arm (80/55) B2 Yates Row 4x12 [...]
090425
Benchmark WOD "The Chief" 5 Rounds 3 Minute AMRAP/1 Minute Rest 3 Power Clean (135/95) 6 Push-Up 9 Squat Mobility A1 Banded Couch 1x90s/Side A2 [...]