WOD

“Super Duper”20 Minute AMRAP:400 Meter Run30 Sit-ups20 Dumbbell Ground to Overhead (50/35) ______________________________________________________________Box Brief:APOLLO GAMES IS THIS SATURDAY!!!! Come out and support everyone competing! It’s... Read More

A. Tempo Back Squat 5 x 3B. “Ceiling Missing”For Time:30 Pull-ups60 Push-ups90 Air Squats _________________________________________________________________________________Box Brief:APOLLO GAMES IS THIS SATURDAY!!!! Come out and support everyone... Read More

A. Dead Stop DeadliftsBuild to a heavy set of 3 B. “Quick Math”10 Rounds:6 Wall Ball Lunges (20/14)3 Deadlifts (245/175)1 Rope Climb ___________________________________________________________________Box Brief:Run Club... Read More

For Time — Teams of 2Buy-In91 Power Snatches (75/55) 10 Rounds200-Meter Team Run1 Rope Climb17 Thrusters (75/55) Cash-Out60 Synchronized Burpees __________________________________________________________Box Brief:Run Club is back... Read More

“The Clash”6 Minute AMRAP:Buy In – 400 Meter Run10 Burpee Box Jump Overs (24/20)15 Pull-upsRest 4 MinutesFor Time:Work done during the AMRAP _____________________________________________________________Box Brief:Run Club... Read More

A. Overhead SquatBuild to a heavy set of 3 B. “Turkey”3 Rounds:65 Double Unders10 Power Snatches (115/85) ________________________________________Box Brief:Run Club is back this Wednesday, September... Read More

“Burn Out”16 Minute AMRAP:60/45 Calorie Row50 Push-ups40 Kettlebell Swings (53/36)30 Toes to Bar _________________________________Box Brief:Run Club is back this Wednesday, September 30th at 5:00 PM... Read More

A. Every :90 for 15 Minutes:Clean B. “Grace”For Time: 7 Minute Time Cap30 Clean & Jerks (135/95) _________________________________________________________________________Box Brief:Run Club is back this Wednesday, September... Read More

“Power Team”30 Rounds: teams of 36 Shuttle Runs6 Box Jumps (24/20)6 Kettlebell Swings (70/53) ______________________________________________________________________Box Brief:Run Club is back this Wednesday, September 23rd at 5:00... Read More

“Four Time”4 Rounds:500/400 Meter Row50 Meter Front Rack Carry (35s/26s)25 Air SquatsRest 3 Minutes ___________________________________________________________________Box Brief:Run Club is back this Wednesday, September 23rd at 5:00... Read More