WOD

“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

“Max Burn”3, 5 Minute AMRAPs:20/16 Calorie Row (16/12) (12/10)15 Toes to Bar (Single Leg Alternating Toes to Bar) (Knee-ups)10 Dumbbell Step-ups (50’s/35’s) (35s/25s) (25s/15s)5-Minute Rest... Read More

“Pet Rock”18 Minute AMRAP: teams of 215 Power Snatches (95/65) (75/55) (55/45)21 Push Press (95/65) (75/55) (55/45)200 Meter Team RunPet Rock (20/14) Box Brief:Bring a... Read More

A. Back Squat 5×5 B. “Strike Out”For Time:100 Kettlebell Swings (53/36)Every minute complete 30 double unders starting at 0:00 Box Brief:Bring a Friend Day —... Read More

“Doritos”For Time:400 Meter Run10 Power Snatches (135/95)20 Strict Handstand Push-ups400 Meter Run10 Power Cleans (165/115)20 Single Dumbbell Devil Presses (35/25)400 Meter Run10 Push Jerk (165/115)30... Read More

“Uptown or Downtown”5 Rounds:7 Ring Rows3 Front Squats (heavy)-then-5 Rounds:5 Strict Pull-ups2 Front Squats (heavier)-then-5 Rounds:3 Strict Chest to Bar1 Front Squat (heaviest) Box Brief:This... Read More

A. Strict Press Negatives 5×2 B. “Room to Grow”4 Rounds::40 Double Dumbbell Push Press (50s/35s):20 Rest:40 Double Dumbbell Deadlift (50s/35s):20 Rest:40 Double Unders:20 Rest Box... Read More

“Fire House”20 Minute AMRAP:20 Lunges15/12 Calorie Row20 Sit-ups Box Brief:This Saturday, March 21st at 12pm, we’ll be celebrating the end of the Open and the... Read More

Open WOD 26.3For time: Time cap 16:002 rounds of:12 burpees over the bar12 cleans (95/65)12 burpees over the bar12 thrusters (95/65)2 rounds of:12 burpees over... Read More