WOD

“Testy”20 Minute AMRAP:50 Wall Balls (20/14)50 Double Unders40 Box Jumps (24/20)40 Alternating Lunges30 Pull-ups (Band Assisted) (Jumping Pull-ups)30 Burpees20 Cleans (145/100) (115/85) (75/55)200 Meter Farmers... Read More

“Tricky” 5 Minute AMRAP:10/8 Calorie Bike20 Push-ups (10-15 Reps) (Band or Box Assisted)1-Minute Rest 5 Minute AMRAP:20 Meter Stress Carry (moderate weight)10 Handstand Push-ups (Pike... Read More

“Love to See It”8 Rounds: teams of 2500/400 Meter RowSwitch after each round-then-100 Back Squats (155/105) _______________________________________________________________Box Brief:Weightlifting Class Returns This SundayCoach Phil is back... Read More

“Middle Ground”16 Minute AMRAP:11 Shuttle Runs10 Single Arm Dumbbell Push Press (50/35)11 Shuttle Runs10 Toes to Bar ___________________________________________________________________Box Brief:Weightlifting Class Returns This SundayCoach Phil is... Read More

A. Deadlift Build to a heavy single B. “Fences”For Time:60 Double Unders40 Kettlebell Swings (53/36) 60 Double Unders 30 Kettlebell Swings60 Double Unders20 Kettlebell Swings60... Read More

“Run from the Sun”15 Minute AMRAP:100 Meter Run10 Chest to Bar Pull-ups (Pull-ups or less reps) (Jumping Pull-ups)5 Inverted Burpees ______________________________________________________________________Box Brief:Fourth of July Schedule... Read More

“Strategist”For Time:2000 Meter Row200 Sit-ups100 Push Jerks (95/65) (75/55) (45/35)100 Box Jumps (24/20)Partition the reps however your team would like. ________________________________________________________________Box Brief:Fourth of July Schedule... Read More

“Round the World”20 Rounds:2 Power Cleans (115/80)4 Front Squats (115/80)12 Double Unders __________________________________________________________________Box Brief:Fourth of July Schedule This Saturday, July 4th, we’ll be running our... Read More

A. Bench Press Build to a Heavy Single B. “Lunge to the Top”9 Minute Ladder:5 Push-ups10 Meter Lunge10 Push-ups20 Meter Lunge15 Push-ups30 Meter LungeEtc… _______________________________________________________________Box... Read More

“Power Output”6 Rounds:10/8 Calorie Row5 Burpees Over the Bar1 Squat Snatch (heavy)2-Minute Rest ___________________________________________________________________Fourth of July Schedule This Saturday, July 4th, we’ll be running our... Read More