WOD

“MG”10 Minute Clock:1 Mile RunMax Rope Climbs-3-Minute Rest- 6 Minute Clock:800 Meter RunMax Box Jumps (24/20)-3-Minute Rest- 4 Minute Clock:400 Meter RunMax Ring Dips ______________________________________________________________________Box... Read More

A. Chaos Strict Press5 x 5 B. “Walk the Ladder”5 Minute Ladder: 1, 2, 3, 4, etc…Wall WalksBar Muscle-ups __________________________________________________________________________Box Brief:Weightlifting with Phil This Sunday... Read More

“Rose”18 Minute AMRAP:Max Kettlebell Swings (53/36) + Bar Hang (Plate Hold)200 Meter RunMax Weighted Lunges (50/35) + Wall Sit200 Meter RunMax Atomic Sit-ups + Handstand... Read More

“Pool Day”2 Rounds:500/400 Meter Row100 Meter Farmers Carry (72s/53s)Rest 90 Seconds500/400 Meter Row100 Meter Kettlebell Front Rack Carry (35s/26s)Rest 90 Seconds ___________________________________________________________________________________Box Brief:Weightlifting with Phil... Read More

A. Tempo Back Squat5 x 2 B. “Annie to Bar”For Time: 15 Minute Time Cap50 – 40 – 30 – 20 – 10Double Unders25 –... Read More

“CinDT”21 Minute AMRAP:400 Meter Run2 Rounds of “Cindy”5 Pull-ups10 Push-ups15 Air Squats-then-1 Round of “DT”12 Deadlifts (155/105)9 Hang Power Cleans (155/105) 6 Shoulder to Overhead... Read More

“Dish”20 Minute AMRAP:40 Wall Balls (20/14)30/24 Calorie Row20 Toes to Bar30 Sit-ups40 Push-ups ________________________________________Box Brief:Yoga This Saturday! Just a reminder that Yoga with Leah is... Read More

“Martin”4 Rounds:10 Double Dumbbell Step-ups (50s/35s)100 Meter Dumbbell Farmers Carry (50s/35s) (20)200 Meter Run:30 L-Sit _______________________________________________________Box Brief:Yoga This Saturday! Just a reminder that Yoga with... Read More

A. Hang Clean & Jerk Build to a heavy B. “TLC”10 Minute AMRAP: teams of 3Clean and Jerks @75-85% of today’s complex _____________________________________________________Box Brief:Yoga This... Read More

“Play It Again”5 Minute AMRAP:3 Rounds:15 Pull-ups9 Burpees-then-Max Calorie Row 5-minute rest 5 Minute AMRAP:2 Rounds:12 Chest to Bar Pull-ups9 Burpee Box Jump Overs (24/20)-then-Max... Read More