February 2020

“Long Haul”2 Rounds:20 Push press (115/85)30 Single dumbbell step-ups (24/20) (50/35)40 Burpees50/35 Calorie row Recipe of the Week:Need a super fast and easy dinner? Try... Read More

“Cool Runnings”20 Minute AMRAP:100 Meter front rack KB carry (53s/36s)15 Box jumps (30/24)30 Sit-ups10 Strict pull-ups Tomorrow’s Forecast:Friday’s workout calls for push press, step-ups, burpees,... Read More

Muscle SnatchBuild to a moderate set of 3 “Open WOD 11.1”10 Minute AMRAP:30 Double Unders15 Power Snatch (75/55) Tomorrow’s Forecast:Thursday’s workout calls for front rack... Read More

“Thrill Ride”4, 4-Minute Rounds:400 Meter run15 Toes to barMax wall balls (20/14)2-Minute rest Tomorrow’s Forecast:Wednesday’s workout calls for snatch and double unders. Question of the... Read More

“Burpee Add On”21 – 15 – 9 Handstand push-upsDeadlifts (225/155)Bar facing burpeesTomorrow’s Forecast:Tuesday’s workout calls for running, toes to bar, and wall balls. Box Brief:... Read More

“Lethal Weapon”20 Minute AMRAP:200 Meter run1 Round of “Chief”200 Meter run2 Rounds of “Chief”200 Meter run3 Rounds of “Chief” Continue to add 1 round of... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2-OR-“Part Time”7 Rounds:1 Minute – Max bike for calories1 Minute – Max KBS (53/36)1... Read More

Thruster Build to a heavy single “Blitz”5 Rounds:21/16 Calorie row10 Thrusters (115/80) Tomorrow’s Forecast:Thursday’s workout calls for working on your weaknesses or biking and kettlebell... Read More