Workout Of The Day

21-18-15-12-9 reps for time of: Chest-to-bar pull-ups Dumbbell Thrusters 20/35 Box Jumps Fit Camp: Ladder of 2,s and more Squat with object of choice by 2,s Dip by double what that 2's are example 2,4,6,8,10,12 4,8,12,16,20,24 rest alap amrap 6 6 Pike PushUps 10 Hollow Rocks rest alap 3 Rounds 30 Ru…Read More

5 Rounds For Time [20 Minute Time Cap]: 400/300 Meter Row 2 Sled Pulls Backwards 45 ALL 10 Power Snatches (95/65) *Score = Time it takes to complete the workout Fit Camp: 3 Rounds For Time 200 meter Run 11 Thrusters Rt. Arm 11 Thrusters Left Arm 200 meter Run 11 Push Presses Rt. Arm 11 Push Presses …Read More

Complete as many rounds as possible in 6 minutes of: 12 power cleans 21 air squats Athletes should choose a heavy load that they can cycle through quickly. Fit Camp: HIIT :40 Sec On 20 Sec off for 8 rounds Rope Shake Med Ball Throws Banded Tricep Kickbacks Air Squats…Read More

21-15-12-9 Deadlift 155/205# Box Jumps 20/24 PullUps or Ring Rows Rest 2 minutes 1 miles run buy-out Fit Camp: 4 Rounds 15 Ski Squat 10/20# 10 Lunges 10/20# 15 Knee Tucks 10/20# 10 Squat KTE 10/20# rest 1:00 precisely…Read More

"ANGRY ANNIE" For Time [30 Minute Time Cap]: 50-40-30-20-10: Double Unders AbMat Sit-ups Calorie Row (50/35-40/28-30/21-20/14-10/7) *100-ft. Dumbbell Farmers Carry After Every Movement (50’s/35’s) *Score = Time it takes to complete the workout Fit Camp: Amrap 18 10 Floor Chest Press 15/20# 12 Ar…Read More

4 Rounds 2x Sled Pull 45/75# 15 DB Front Squats 35/55# 15 Romanian DL 35/55# 400m Run Fit Camp: On the 6:00 x 3 Rounds: 400 Meter Run 15 Dumbbell Front Squats 20/35# Max Dumbbell Shoulder to Overhead 20/35# *Score = Total Shoulder to Overhead Bridge Work: 5 Rounds 10 Wall Balls :60 Plank Green Carpe…Read More

AMRAP 30: 80 Push-ups 60 Box Jumps (24″/20″) 40 Shuttle Runs (10-Meters) *Every 3:00 200 m Run, including the 0:00 *Score = Total Rounds + Reps Fit Camp: 1 minute at each station, one minute rest after all 5 stations Rope Shake KB SDLHP Mt. Climbers DB Snatch Hollow Rocks Rest…Read More

3 Rounds x AMRAP 5: 100 Double Unders 30 Pull-ups 50 Dumbbell Snatches (50/35) Rest 5 Minutes Between Rounds FIT CAMP: AMRAP 15 20 Tricep Pushups 10 Rt. Arm KB Swing 10 Left Arm KB Swings 30 Prison Squats…Read More

Barbara Ann 5 rounds, each for time, of: 20 handstand push-ups 30 deadlifts (95/135 lb) 40 sit-ups 50 double-unders Rest precisely 3 minutes between rounds. Fit Camp: AMRAP 18 20 Thrusters 30 Steps Walking Lunge 15 Bent Over Rows…Read More

[ROW] 3 Sets: 2,000 Meter at Moderate Pace 3 Minutes Rest 2 Sets: 1,500 Meters at Moderate Pace 3 Minutes Rest 5 Sets: 75 Meters Sprints 1 Minutes Rest or: Strict Press from the Racks 3-3-3-3-3- PP 2-2-2-2 Push Jerk 1-1-1 Fit Camp: 4 RFT 5 lateral movements 5 front raises 5 strict presses 5 Left spl…Read More

4th of July 1776 4 RFT 300m run 24 Leg Raises 24 Box Jumps or Step-Ups 24 Goblet Squats 24 Hand Release Pushups 24 KB Swings 24 Air Squats…Read More

July 4th we will have one wod under the bridge at 9am!! Confirm your spot in advance via text! 6 Rounds: 1 Minute AbMat Sit-ups 1 Minute Farmers Carry (10 Meters) 1 Minute Box Jumps (24″/20″) 1 Minute Shuttle Runs (10 Meters) 1 Minute Step Back Lunges 1 Minute Rest Farmers Carry: (55’s/35’s)…Read More