Warm Up: Coaches Pick WOD: AMRAP RXD Option: AMRAP in 12 mins: YGIG Rounds 6 WBS (9/6) 120m Row *** Rest 3 mins *** AMRAP in 8 mins: YGIG...

This year we are looking to do a Christmas Eve WOD at 9:00am on Sunday 24th December. There will be limited spaces available so make sure...

Warm Up: 3 Rounds 15/12 Cals 10 Spider Lunges 10 Front Raises 10 Down & Ups WOD: 5 RFT RXD Option: 5 RFT: 10 Front Squats (80/55) 24 KBS...

Warm Up: 2 Rounds 10 Cals 10 Good Mornings (E/B) 10 Squats (E/B) 10 Sit Ups 10 mins to build to weights using in workout. WOD: 3 RFT &...

Warm Up: Coaches Pick WOD: AMRAP RXD Option: AMRAP in 2 mins: Clean & Jerk (60/42.5) ** 2 mins rest ** AMRAP in 8 mins: 6 Box Jumps...

Warm Up: 2 Rounds 15/12 Cals 10 Push Press (EB) 10 Jumping Pull Ups 10 DB Hang Snatches 10 MB Thrusters WOD: For Time RXD Option: 400m...

Saturday Chipper 50 Cals 40 HR press ups 30 KBS 20 MB sit ups 10 Burpee Pull up 20 HR press ups 30 KBS 40 MB Sit ups 50 Cals RX and...

Warm Up: Coaches Pick WOD: AMRAP in 30 mins RXD Option: AMRAP in 30 mins: (Split Reps) 30 Sync WBS (9/6) 12 Deadlift (70/55) 12 HSPU 12...

Warm Up: 3 Rounds 15/12 Cals 10 Down & Ups 10 Squats 10 Curl & Press (E/B) WOD: 3 Rounds RXD Option: 1 min on each exercise: · ...

Warm Up: Coaches Pick WOD: 8 down to 1 RXD Option: 8 – 7 – 6 – 5 – 4 – 3 – 2- 1: Shoulder Press (30/20) Pull Ups 8 – 7 – 6 – 5 – 4 – 3 –...

Warm Up: 2 Rounds 15/12 Cals 10 Press Ups 10 Lunges 10 Sit Ups 10 Squats WOD: 10 RFT RXD Option: 10 RFT: 10 DB Bench Press (22.5/15) 10...

Warm Up: Coaches Pick WOD: 20 min Clock RXD Option: Running Clock 0 – 10 mins: 30 Box Jump Overs (30/24) 35 HSPU (Max 1 AB Mat) 40 Back...

30 min EMOM Min 1: Cals Min 2: Triplet 1 Min 3 Cals Min 4: Triplet 2 Min 5: Rest Triple 1 3 Strict HSPU or DB Shoulder Press 6 DB Bench 9...

Warm Up: Coaches Pick WOD: 90 on / 90 off x 12 RXD Option: 90 secs on 90 secs off x 12 A works for 90 – B rests for 90. Then switch....

Warm Up: Coaches Pick WOD: AMRAP & For Time RXD Option: 15 min AMRAP: 15 WBS (9/6) 10 Box Jumps (24/20) 5 T2B *** Rest 3 mins *** 6 RFT:...

Warm Up: Coaches Pick WOD: For Time RXD Option: 40 Box Steps (24/20) 200m Run 10 Line Facing Burpees 40 / 32 Cals 200m Run 10 Line Facing...

Warm Up: Coach Led 10 Cals 10 Sec Spider Lunge (Static Hold) 10 Quarter Squats (Hands Above Head) 30 Sec Overhead Ball Stretch 10 Cals 10...

Warm Up: Coaches Pick WOD: For Time RXD Option: 300 / 270 Cal Row Every 2 mins: 15 WBS (9/6) SCALED Option: 250 / 220 Cal Row Every 2...

Group Warm Up Part A: 12 Min to find max 3RM Push Press Part B: 20 Min AMRAP RX 250m Row 20 MB Sit-ups (9/6) 15 SB Over Shoulder (25/20)...

Warm Up: Coaches Pick WOD: For Time (Teams of 2) RXD Option: AMRAP in 30 mins: While A works B is on the Box Complete 1 round then return...