Compete/Train PART 1: For Time: 1-10 Push Ups 10-1 Deadlifts 155/225 M110/165 Every Round Adds Up to 11 Reps *Score = Time it takes to complete the workout PART 2: BACK SQUATS Back Squat for [...]

Compete/Train AMRAP 5: Single Dumbbell Box Step-ups AMRAP 5: Calorie Row AMRAP 4: Single Dumbbell Devil's Press AMRAP 4: Calorie Row AMRAP 3: Single Dumbbell Reverse Lunges AMRAP 3: Calorie Row AMRAP 2: Single Dumbbell [...]

Compete/Train [On the 0:00] For Time: 21 Power Cleans 85/115 M65/95 21/30 Calorie Bike/Row or 400 M Run 21 Power Cleans [On the 8:00] For Time: 15 Power Cleans 105/155 M80/115 21/30 Calorie Bike/Row or [...]

Compete/Train PART 1: PUSH JERKS 5 sets of 3 Push Jerks *Score = Heaviest Load PART 2: 4 Rounds For Time: 400 Meter Run 8 Shoulder to Overhead 135/185 M95/140 16 Box Jump Overs 24/30 [...]

Martin Luther King Jr., thank you for being a leader of peace. The world is a better place because of you. We will celebrate you with a full class schedule and an amazing WOD that [...]

Compete/Train 10 RNDS 200 M Med Ball Run or 300 M Row 14/20 10 Med Ball Sit Ups 5 Med Ball Sprawl to Clean to Mary Catherine rest 3 Min Then- 50 Wall Balls- every [...]