WOD

“Grumpy”For Time:800 Meter Run80 Pull-ups80 Deadlifts (135/95)800 Meter RunPartition the pull-ups and deadlifts any way Box Brief:Bring a Friend Day — Thursday, April 23rd!Have someone... Read More

A. Bench Press – 5 x 8 @ 75% / RPE 8 B. 8 Minute AMRAP:3 Wall Walks15 Box Jumps (24/20) Box Brief:Bring a Friend... Read More

“Passion Wins”21 Minute AMRAP:20 Shuttle Runs100 Meter Farmers Carry (53s/36s)200 Meter Run30 Lunges200 Meter Run with Kettlebell (53/36):30 Handstand Hold Box Brief:Weightlifting Class Returns This... Read More

A. Deadllift 4 x 8 @ 72.5% / RPE 7 B. Core Finisher3 Rounds:10 Pallof Presses:30 Double KB Front Rack Marches Box Brief:Weightlifting Class Returns... Read More

A. Weighted Pull-ups 4 x 6 @ RPE 7-8 B. “Second Thoughts”3 Rounds:50 Double Unders20 Toes to Bar2 Rope Climbs Box Brief:Weightlifting Class Returns This... Read More

“Prepare for Launch”4 Minute Clock:400 Meter RunThen AMRAP5 Front Squats (135/95)10 Push-ups4-Minute Rest 4 Minute Clock:400 Meter RunThen AMRAP5 Front Squats (155/105)10 Push-ups4-Minute Rest 4... Read More

“Wod Swap”8 Rounds: 30 minute cap500/450 Row for Meters 5 Unbroken Clean & Jerks (135/95) Box Brief:Weightlifting Class Returns This Sunday We’re excited to bring... Read More

A. Back Squat 4 x 8 @ 72.5% / RPE 7 B. “Rise Up”30 – 20 – 10Wall Balls (11/10ft) (20/14)75 Double unders after each... Read More

“Friends Forever”22 Minute AMRAP: teams of 3Partner A- 500/400 Meter RowPartners B & C – AMRAP20 Russian Kettlebell Swings (70/53) (53/36) (36/26)20 Shuttle Runs_________________________________________________________________________ Box... Read More

A. Bench Press4 x 8 @ 72.5% / RPE 7 B. “Pump Up”For Time:20 Single Arm Dumbbell Push Press (50/35)30 Box Jumps (24/20)20 Single Arm... Read More