WOD

A. Bench Press4 x 8 @ 72.5% / RPE 7 B. “Pump Up”For Time:20 Single Arm Dumbbell Push Press (50/35)30 Box Jumps (24/20)20 Single Arm... Read More

“Bear Chase”20 Minute AMRAP:200 Meter Run20 Pull-ups200 Meter Run30 Sit-ups200 Meter Run10 Chest to Bar Pull-ups 200 Meter Run15 V-Ups Box Brief: Bring a Friend Day... Read More

“Chief”5, 3 Minute AMRAPs:3 Power Cleans (135/95) (115/85) (95/65)6 Push-ups9 Squats-Rest 1 Minute Between Rounds- Box Brief:Bring a Friend Day — Thursday, March 9th!Have someone... Read More

A. Chaos Strict Press 3 x 5 B. “Push Down”For Time:50 Air Squats10 Strict Press (95/65) (75/55) (55/45)50 Air Squats20 Handstand Push-ups (Pike HSPU) (Seated... Read More

“Hot Tabata”8 Rounds Each: 20 seconds work, 10 seconds restBike for CaloriesDumbbell Burpee Cleans (50s/35s) (35s/25s) (25s/15s)Double UndersHollow Rocks Box Brief:Thursday’s workout will include a... Read More

“30 Rock”30 Minute AMRAP:30/25 Calorie Row30 Step-ups (20) (53/36) (36/26) (26/18):30 L-Sit (:20 L-Sit) (Seated Leg Raise)30 Box Jumps (24/20)3 Wall Walks Box Brief:Thursday’s workout... Read More

“Undertaker”Every 2 Minutes for 15 Rounds:1 Deadlift1 Power Clean1 Front Squat1 Clean & JerkScore = The sum of the weights of eachsuccessful round. Box Brief:Thursday’s... Read More

“Plan & Execute”4 Rounds:400 Meter Run20 Ring Dips (see above for mods)20 Pull-ups (see above for mods)2-Minute Rest Box Brief:Thursday’s workout will include a 10-minute... Read More

“Gorillaz”For Time:200 Air Squats30 Power Cleans (135/95)20 Bar Muscle-ups Partition reps as desired Recipe of the week:This Sesame Orange Chicken is full of flavor and... Read More

A. Bench Press3×5 B. “Mountain Top”For Time: 15 Minute Cap20 Hand Release Push-ups (15 Reps) (Band or Box)30 Sit-ups1 Rope Climb (Attempts) (Up downs)15 Hand... Read More