WOD - Monday, May 4

Last day of the Cleanse Better Challenge!

Baseline
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Compare your time today to when we first did this at the beginning of the Challenge on April 6!

WOD - Tuesday, April 28

A) EMOM – 5 minutes

Power Snatch + Drop Snatch

B) EMOM – 5 minutes

Power Snatch + Hang Full Snatch

C) E2MO2M – 10 minutes

Full Snatch

D) For time:
50 Wall Balls (20/14)

40 KB Swings (24/16)

30 Burpees

20 Pull Ups

10 Dips (rings or stationary)

20 Pull Ups

30 Burpees

40 KB Swings

50 Wall Balls

WOD - Tuesday, April 21

A) E2MO2M – 10 minutes

Front Squats x3

* work to heavy

B) Helen

3 rounds

400m Run

21 KB Swings

12 Pull Ups

WOD - Tuesday, November 11

Veteran’s Day

Thank you to all the veterans for their service of this country!

Three Wise Men Tribute

The THREE WISE MEN TRIBUTE aims to raise awareness of the problems facing our veterans today by bringing together a supportive community to honor our combat veterans who made it back from war, highlight programs that are helping our returning veterans and ensure America's warriors know there is help and support.

“Jeremy”

4-min AMRAP

5 Hang Full Snatch (185/125) (135/95) (95/65)

10 Burpees over Bar

Rest 2 mins

“Ben”

4-min AMRAP

10 Power Cleans

20 Pull Ups

Rest 2 mins

“Beau”

4-min AMRAP

15 Box Jump Overs

30 Wall Balls