WOD

“Charge Battery”4, 3 Minute AMRAPs:100 Meter Farmers Carry (70s/53s)20/15 Calorie RowMax BurpeesRest 1 Minute Box Brief:Your body’s been working hard all week — give it... Read More

A. Strength – Pull-ups3 Rounds:3 Strict Weighted Pull-ups– Rest 15 Seconds –Max Strict Pull-ups– Rest 90 Seconds – B. “Change Up”3 Rounds:400 Meter Run30 Sit-ups20... Read More

A. Strength – Squat Cleans2 Rounds:3 Squat Cleans2 Squat Cleans1 Squat CleanNew set every 3 minutes B. “Kris Kross”For Time:20 Box Jump Overs (24/20)50 Kettlebell... Read More

“Open Style”20 Minute AMRAP:4 Shoulder to Overhead (135/95)6 Toes to Bar24 Double Unders Box Brief:Your body’s been working hard all week — give it what... Read More

“Chop Wood”20 Minute AMRAP:500 Meter Row21 Front Squats (95/65)50 Sit-ups15 Thrusters (95/65)25 V-Ups9 Clusters (95/65) _______________________________________________________________________ Box Brief:Bring a Friend Day — Wednesday, January 22nd!Have... Read More

“Mix it Up”For Time: teams of 2100, 10 Meter Shuttle Runs100 Burpees50, 10 Meter Sandbag Stress CarryReps can be partitioned however teams want. ____________________________________________________________________ Box... Read More

Build to 1 rep max Snatch ________________________________________________________________ Box Brief:Bring a Friend Day — Wednesday, January 22nd!Have someone who’s been curious about what you do at... Read More

A. Push Press + Push JerkBuild to heavy complex B. “Mirror Image”10 Minute AMRAP:10 Alternating Dumbbell Clean & Jerks (50/35)30 Double Unders ___________________________________________________________Box Brief:Bring a... Read More

A. Deadlifts – 3 x 5 B. “Shhhh”3 Rounds:400 Meter Run30 Box Jumps (24/20)10 Strict Pull-ups ______________________________________________Box Brief:Bring a Friend Day — Wednesday, January 22nd!Have... Read More

“I’m Telling EMOM”21 Minute EMOM:Minute 1 – 3 Front SquatsMinute 2 – 15/12 Calorie RowMinute 3 – Max Push-upsScore = heaviest weight & total push-ups... Read More