Daily WOD

- Scores for 16.3 must be submitted by 10am Tuesday morning. “The Bear” Complex 5 rounds for max load One round = 7 cycles of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press The bar cannot rest on the ground at any point during the round. ...

The beginning of April marks our five years as an affiliate in Salisbury. To celebrate we will be holding an in-house team competition similar to our end of year championships. Currently, the proposed date is Saturday, April 9th. Members are invited to form teams made...

6am - 9am Open 16.3 AMRAP in 7 minutes of: 10 Power Snatches (35/25kg) 3 Bar Muscle-Ups Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) Complete as many rounds and reps...

A) AMRAP in 4 minutes: 20 Double Unders 10 KB Swings (24/16kg) Rest 2 minutes B) AMRAP in 4 minutes: 10 Wall Ball (9/6kg) 5 Toes-to-Bar Rest 2 minutes C) AMRAP in 8 minutes: 20 Double Unders 10 KB Swings (24/16kg) 10 Wall Ball (9/6kg) 5 Toes-to-Bar - Score = total reps e.g. A) 123 + B) 95 + C) 167...

A) Snatch 1-1-1-1-1-1-1 B) For time: 500m Row 400m Run 30 Hang Power Snatches (40/25kg) ...

For time: 30 Push Presses (45/30kg) 30 Pull-Ups 800m Run 30 Push Presses (45/30kg) 20 Chest-to-Bar Pull-Ups 800m Run 30 Push Presses (45/30kg) 10 Muscle-Ups 800m Run ...

A) Deadlift - 20 minutes to work up to heavy 5's B) AMRAP in 10 minutes: 3 Deadlifts (125/90kg) 7 Box Jumps (24/20") 11 Pushups https://www.youtube.com/watch?v=kHbB7BSoge0...

A) Strict Press 2 - 2 - 2 - 2 - 2 B) Pause Front Squat 2 - 2 - 2 - 2 - 2 - 2 second pause in the squat C) Optional Extra (9 minute time cap) 3 rounds for time: 15 DB LH G2OH (1 x 20/15kg) 15 Squats 15 DB RH G2OH (1...

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