Category: WODs


MOD Shoot throughs WOD 1 deadlift 1 hang squat clean 1 push press 1 shuttle run 2… 3… 4… 5… *2 burpee penalty added at the end for each time you let go of the barbell without finishing the barbell complex

GORUCK Challenge

This past week, the brothers Lesko and CrossFit South athlete, Chris Caswall, were in our nation’s capital to participate in the Independence Day GORUCK Challenge. The GRC is an 8-10 hour, 15-20 mile adventure that is a slice of reality found in the most elite schools in Special Operations. They say they “under promise, over…


MOD Hollow position work WOD 22 calorie row 22 push press 22 back squat 22 double unders 22 strict pull ups 22 deadlifts 22 pushups 22 double unders 22 hang cleans 22 box jumps 22 sit ups 22 double unders 22 KB swings 22 burpees 200m plate carry 30 minute limit