WOD

Negative Back Squat7 x 1 “Long Lunge Home”10 Minute AMRAP:Lunge for MetersEvery minute starting at 0:00 perform 7 burpees Box Brief:This Sunday at 4:00 PM,... Read More

Negative Strict Press7 x 1 “Phone Call”3 Rounds:6 Ring Muscle-ups12 Shoulder to Overhead (125/95) (100/70) (70/50)24/18 Calorie Row Box Brief:Coach Phil is back to lead... Read More

“Kelly”5 Rounds: time cap 35 minutes400 Meter Run30 Box Jumps (24/20)30 Wall Balls (20/14)Quote of Week:“It is our attitude at the beginning of a difficult... Read More

“Two Step”50 – 35 – 20Sit-upsDumbbell Step-ups (50/35) (20)Push-upsDouble Unders Recipe of the Week:Use your favorite jarred salsa verde to make this extremely easy and... Read More

“Always Remembered”For Time: teams of 2Buy In – 2001 Meter Row4 Rounds:9 Rope Climbs11 Bear Complex (135/95)-then-Cash Out – 2977 Meter Row Box Brief:24 years... Read More

“Mario Kart”20 Minute EMOM:Minute 1 – 200 Meter RunMinute 2 – High Hang Snatch or High Hang Clean Box Brief:Welcome to the 14th Annual Apollo... Read More

Chaos Strict Press5 – 5 – 3 – 3 – 2 – 2 – 1 – 1 “Cold Press”10 Minute AMRAP:5 Push Press (135/95)10 Burpees15... Read More

“Inspiration”For Time:50 Deadlifts (185/125)40 Pull-ups30 Calorie Row20 Chest to Bar Pull-ups10 Squat Cleans (185/125) Quote of the Week:“A good plan violently executed now is better... Read More

Bulgarian Split Squats4 x 10“Walkers”5 – 4 – 3 – 2 – 1Wall WalksFront Squats (185/125)35 Double Unders After Each Round Recipe of the Week:Enjoy... Read More

“Troubleshooting”10 Rounds:150 Meter Run8 Box Jump Overs (24/20)5 Knee to Elbows1 Bar Muscle-upMeme of the Week: