WOD

A. Bench Press – 3 x 5 B. “Closing Time”3 Rounds:30 Meter Lunge15 Toes to Bar30 Meter Lunge15 Dumbbell Push Press (50s/35s) Box Brief:Heads Up!... Read More

“Avengers”For Time: teams of 2400 Meter Row10 Wall Walks400 Meter Row50 Alternating Dumbbell Snatches400 Meter Row80 Box Jump Overs400 Meter Row50 Alternating Dumbbell Snatches400 Meter... Read More

“I’m Confused”20 Minute AMRAP:400 Meter Run-then-3 Rounds:10 Push-ups (5-8 Reps) (Chosen Push-up Progression)10 Overhead Squats (45/35)20 Sit-ups Box Brief:Heads Up! Schedule Change – Friday, January... Read More

“Tangled”15 – 12 – 9Power Cleans (135/95) (115/85) (95/65)Burpees -Rest 2-Minutes- 9 – 6 – 3Power Cleans (165/115) (135/95) (115/85)Burpees Over the Bar Box Brief:Heads... Read More

A. Box Squats – 3 x 5B. “Doorbell”15 Minute AMRAP:20/16 Calorie Row20 Wall Balls (20/14)20 Pull-ups Box Brief:Heads Up! Schedule Change – Friday, January 9th... Read More

“Dreamy”25 Minute AMRAP:100 Meter Run20 Power Cleans (115/85)20 Toes to Bar200 Meter Run15 Power Cleans (135/95)15 Pull-ups300 Meter Run10 Power Cleans (165/115)10 Chest to Bar... Read More

“New for Two”21 Minute Clock: teams of 2Buy In – 120 Double UndersAMRAP20 Russian Kettlebell Swings (70/53)40 Sit-ups@7:00 – Buy In – 60 Box Jumps... Read More

“Wacky”For Time:1000 Meter Row50 Front Squats (95/65)30 Push-ups Box Brief:Yoga Schedule Update  There will be no yoga class on Sunday, January 4th.Our instructor will be out... Read More

5 Rounds Not for Time:10 Ring Rows30 Meters Front Rack Carry30 Meters Farmer Carry10 Kettlebell/Dumbbell Pull Throughs in Tall Plank:10 Bike Sprint Box Brief:Yoga Schedule... Read More

“S & E”20 Minute EMOM:Minute 1 – 3 Bench PressMinute 2 – Max Double UndersMinute 3 – 3 DeadliftsMinute 4 – Max Burpees Score =... Read More