WOD

“Adventure Awaits”For Time: teams of 22000 Meters150 Sit-ups100 Russian Kettlebell Swings (70/53)100 Bench Press (115/75) Athletes may partition the work however they choose. One partner... Read More

“Trade Deadline”4 Rounds:40/32 Calorie Row15 Handstand Push-ups15 BurpeesRest 3 Minutes ________________________________________________________________Box Brief:Pelvic Floor Workshop Join us on Saturday, November 7th at 10:30 AM for a... Read More

A. 10 Minute ClockBuild to a heavy set of 3 Squat Cleans B. “Squatty Potty”12 Minute Clock:15 Pull-ups 3 Squat Cleans (245/165) ____________________________________________________________________________Box Brief:Pelvic Floor... Read More

“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