Call Us: (919) 578-7278

WOD

14
Jun

It’s a Vibe

Skill: Power Cleans     Strength: Cleans Take 20-mins to find a heavy-1 Hang Power Clean    Metcon: The Chief: 5 x (3:00 on/1:00 rest)...
Read More
12
Jun

It takes TWO

Skill: Push press, Push Jerk, Split Jerk     Strength: Push press, Push Jerk, Split Jerk 5-5-5-3-3-3-1-1-1 *Push press the 5’s, Push Jerk 3’s, Split...
Read More
11
Jun

Get Right Witcha

Skill: Snatch   Strength: Snatch 1-1-1-1-1 Pause 2 seconds at mid shin into Power Snatch + Pause 3 seconds at the knee into Power Snatch...
Read More
9
Jun

Swish Swish

AMRAP in 12 Minutes: One partner will run 200 meters.  Remaining partner will complete as many rounds of: 3 Pull-ups 6 Thrusters 18 Double Under Switch...
Read More
7
Jun

No Promises

Warmup: 9 min EMOM warmup (:40 on/:20 transition) 1. Row 2. Assault bike 3. 100m run Strength: Deadlift 3 reps at 80% 2 reps at...
Read More
6
Jun

All to Me

Skill: Cleans/Squat Cleans   Strength: Squat Cleans Every 2 min for 8 rounds: -1 clean pull -1 hang squat clean -1 FS -1 squat clean...
Read More