Tuesday, April 14
SWOD:
WOD: Complete as many rounds as possible in 10 mins of:
- 10 Push Press, 75/55 lbs
- 10 Box Jumps, 24/20 in
- 10 Sumo Deadlift High-pulls, 75/55 lbs
Read more...
Monday, January 19
"Fight Gone Bad"
3 rounds, 1 min per station, of:
- Wall Ball, 20/14 lbs, 10 ft
- Sumo Deadlift High Pull, 75/55 lbs
- Box Jump, 20 in
- Push Press, 75/55 lbs
- Row (calories)
- Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Read more...
"Fight Gone Bad" 3 rounds, 1 min per station, of:
- Wall Ball, 20/14 lbs, 10 ft
- Sumo Deadlift High Pull, 75/55 lbs
- Box Jump, 20 in
- Push Press, 75/55 lbs
- Row (calories)
- Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Read more...
Tuesday, June 3
"Fight Gone Bad"
3 rounds, 1 min per station, of:
- Wall Ball, 20/14 lbs, 10 ft
- Sumo Deadlift High Pull, 75/55 lbs
- Box Jump, 20 in
- Push Press, 75/55 lbs
- Row (calories)
- Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Read more...
Monday, April 28

Strength:
Use the same weight for each set.
Rest as needed between sets.
3 sec pause at the bottom for each rep.
Complete as many rounds as possible in 15 mins of:
- 10 Sumo Deadlift High-pulls, 95/75 lbs
- 10 Front Squats, 95/75 lbs
- 10 Push Press, 95/75 lbs
Read more...
Thursday, April 24
Strength:
Find your Push Press 3 Rep Max.
21-18-15-12-9-6-3 reps, for time of:
- Sumo Deadlift High-pull, 75/55 lbs
- Push Press, 75/55 lbs
Read more...
Monday, March 17
3 rounds, 1 min per station, of:
- Wall Ball, 20/14 lbs, 10 ft
- Sumo Deadlift High Pull, 75/55 lbs
- Box Jump, 20 in
- Push Press, 75/55 lbs
- Row (calories)
- Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Read more...
Monday, March 3
Strength:
- Record your best Bench Press 1 Rep Max lift.
Complete as many rounds as possible in 10 mins of:
- 15 Wall Balls, 20/16 lbs
- 15 Sumo Deadlift High-pulls, 95/65 lbs
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Tuesday, November 19
Complete as many rounds as possible in 15 mins of:
- 5 Sumo Deadlift High-pulls, 115/85 lbs
- 7 Wall Ball/Burpees, 20/16 lbs
- 10 Box Jumps, 24/20 in
Read more...