Monday 06/01/2026

WOD
"The Final Toll + The Run"
For Total Time:
30 Dumbbell Bench (50s/35s)
200 Double Unders
100ft Dumbbell Farmers Lunge (50s/35s)

-Rest until 10:00-

For Time:
2 Mile Run

Wednesday 9/10/2025

WOD
"Patagonia"
5 Rounds For Time:
5 Bar Muscle Ups
10 Dumbbell Bench Press (50s/35s)
50ft Dumbbell Lunge (50s/35s) (Held any way)

Tuesday 12/31/2024

WOD
"Fish and Chips"
3 Rounds For Time:

100ft Single Dumbbell Walking Lunge (1x35#/25#)

30 Push Ups

-rest 5:00-

3 Rounds

50ft Plate Walking Lunge 45#/35#

30 Push Ups

*Hold plate however you see fit

Gymnastics
Choose your destiny:
Option A: One max set of toes to bar.
Option B: Max plank hold (on forearms). Modify to knees or scale up by adding a weight to your back.
Score is number of toes to bar achieved or number of seconds for the plank hold. Note which option you chose in your comments.

Friday 4/19/2024

WOD

For time:
3 rounds:
10 handstand push-ups
20 toes-to-bar

2 rounds:
10 strict handstand push-ups
5 rope climbs

1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups

Time CAP: 15:00