WOD- for time 21  back squats 95/65 21 sit-ups 1 mile run 15 back squats 95/65 15 sit ups 800m run 9 back squats 95/65 9 sit-ups 400m run...

HERO WOD WEDNESDAY! Jack (AMRAP - Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24" In...

SWOD- Snatch Grip Deadlift (7/6/5/5/5 ) 25 min cap WOD- Cindy (AMRAP - Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

SWOD-Front Squat: 7 sets of 2 reps at 95% or above 1 rep max 35 min cap This should be heavy. Rest between working sets WOD- 10 min Cap...

SWOD- Squat Snatch (7 sets of 2 reps) All sets at 85-90%... this should be heavy... if new work on form , keep weight light 35 min cap...

SWOD- 15 min to find max weight for the following complex: 1 power clean 1 hang power clean 1 jerk WOD- 12 min AMRAP 5 T2B sub K2e 20 DU...

HERO WOD “Laredo”  6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant...

WOD- for time 1 mile run 10 bar muscle ups 1 box jump 24/20# 9 bar muscle ups 2 box jump 24/20# 8 bar muscle ups 3 box jump 24/20# 7 bar...

SWOD- Front Squat- 7x3 All 7 sets of 3 at or above 90% 1 rep max front squat 30 min cap WOD- “Grace” For Time: 30 Clean and Jerks, 135# /...

SWOD-Squat Snatch (7 sets of 3 reps... 30 min cap)... all sets at or above 75% WOD- KIVNON THROWDOWN WOD 1 10 min cap ...

WOD- for time 2000m row 20 alternating single arm db push press 50/35 masters 35/15 20 ghd extensions 1 mile run Start with run and end...

WOD- Zimmerman (AMRAP - Rounds and Reps) 25-Minute AMRAP of: 11 Chest-To-Bar Pull-ups 2 Deadlifts, 315# 10 Handstand Push-ups In honor of...

Third annual Kivnon Throwdown on 8/10... find a partner, if you can’t let us know and we will do our best to match you with another...

Third annual Kivnon Throwdown on 8/10... find a partner, if you can’t let us know and we will do our best to match you with another...

SWOD- Squat Snatch (4x4 ...This should feel heavy:) 25 min cap) 4 sets of 4!! All sets are at or above 70% of your 1 rep max squat snatch...

WOD- for time... there will be a cap! 800m run 10 push press 135/95 masters 95/63 10 burpees 10 T2B sub K2e sub k2 90 800m run SWOD -Bent...

Third annual Kivnon Throwdown on 8/10... find a partner, if you can’t let us know and we will do our best to match you with another...

WOD- for time 45 min cap.... scale accordingly Cash in: 20 GHD Sit-Ups 10 Cleans @ 135/95 2 Strict Pull-ups (SPU) 8 Cleans @ 165/115 4...

Third annual Kivnon Throwdown on 8/10... find a partner, if you can’t let us know and we will do our best to match you with another...

WOD- Squat Snatch (10-9-8-7-6-5-5...) Shoot for a 5 rep max squat snatch This should take the whole class. Follow the rep scheme above