Training of the Day 12 minutes, 20 hollow rocks on the even, :30 plank hold on the odd then AMRAP in 25 minutes of… 7 overhead squats (65%), 9 bar over burpees, 11 toe to bar Post your scores to the Whiteboard.Read More

Training of the Day Seated dumbell press; 14-12-10-8-6 increasing weight each round then 6 RFT of… 12 diamond push ups on slam ball (chest touches hands), 20 plyo (jumping) lunge (45/25lb) Post your scores to the Whiteboard.Read More

Training of the Day muscle up as a skill OR as many MU in :30 OTM x7 minutes then 30-25-20-15-10 burpees with 1-150m kettlebell carry, 1 rope climb between each round Post your scores to the Whiteboard.Read More

Training of the Day Back Squat Find your 2 rep max. then “The Bear Complex” 35-35-35-35-35 5 sets of the sequence: 7 rounds of: 1 power clean 1 front squat 1 push press 1 back squat 1 push press *No setting the bar down during a set (power clean must be touch-and-go). Rest between sets...Read More

Training of the Day Power Jerk; 20 minutes for technique or build to heavy 2 rep. then Ladder AMRAP 9 minutes 1-2-3-4-5-6-7-8… S2OH @80%, 30 double under, Post your scores to the Whiteboard.Read More

Training of the Day Front squat; 8-7-6-5-4-3 OTM at 70% then 50 right arm dumbell snatch, row 1k, 50 left arm dumbell snatch. Rest 2 minutes. 30 box overs Post your scores to the Whiteboard.Read More

Training of the Day EMOM 4 alternating Turkish get ups OR 6 alternating roll up to pistol. 8 total minutes then 30 pull ups, 50 thrusters (45lbs), 1k run, 50 thrusters, 30 pull ups Post your scores to the Whiteboard.Read More

About WOD and Armistice Day On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day. At exactly 11 a.m., each November 11th,...Read More