WOD

“Garden Eyes”20 Minute EMOM:Minute 1 – 10 Devils Press (35s/25s) Minute 2 – 15 Sit-ups + Rope ClimbMinute 3 – Max Calorie RowMinute 4 –... Read More

“Dead Man’s Row”18 Minute AMRAP: teams of 2250/200 Meter Row (partner 1)250/200 Meter Row (partner 2)30 Box Jump Overs30 Dumbbell Snatches (50/35)30 Dumbbell Lunges (50/35)... Read More

“Junior Year”17 Minute AMRAP:10 Toes to Bar 10 Push Press (95/65)10 Sumo Deadlift High Pulls (95/65)10 V-Ups _____________________________________________________________________Box Brief:Weightlifting Class Returns This SundayCoach Phil is... Read More

A. Front Squat 5 x 5 @ 78% B. “Quick Dip”3 Rounds: 10-Minute time cap20 Ring Dips200 Meter Run ___________________________________________________________________Box Brief:Weightlifting Class Returns This SundayCoach... Read More

“Christmas in August”For Time:#1 – 10 Chest to Bar Pull-ups #2 – 50 Double-unders#3 – 500/400 Meter Row#4 – 30 Burpees#5 – 200 Meter Farmers... Read More

A. Clean Pull + Clean Build to a heavy single B. “Grace”For Time: 7 Minute Time Cap30 Clean & Jerks (135/95) ________________________________________________________________________________Box Brief:Weightlifting Class Returns... Read More

“Bill Murray”4 Minute AMRAP:30/24 Calorie Bike15 Deadlifts (225/155)Max Bench Press 6 Minute Rest 4 Minute AMRAP:40/32 Calorie Row15 Deadlifts (225/155)Max Bench Press 6 Minute Rest... Read More

“Decipher”20 Rounds: teams of 210 Wall Balls (20/14)10 Sit-ups1 Spilt Jerk (heavy)Athletes alternate complete rounds. ________________________________________________________________________________________Box Brief:Yoga is Back This Saturday! After a short break, Yoga... Read More

A. Power Clean Build to a heavy single B. “Dad Duties”10 – 8 – 6 – 4 – 2 Power Cleans (155/105) 20 – 16 –... Read More

“AMRAPing at my Chamber Door” 3 Minute AMRAP:Row for Meters -then- 14 Minute AMRAP:2 Rope Climbs (Attempts) (Up/Downs)3 Wall Walks (Halfway Up) (8 Shoulder Taps... Read More