WOD

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

“Victory”20 Minute AMRAP: teams of 250 Sit-ups50 Step-ups (50/35) (20)100 Double Unders5 Rope Climbs _________________________________________________________________Box Brief:Your body’s been working hard all week — give it... Read More

A. Strict Press – 3 x 5 B. “Never Let Go”For Time:30 Russian Kettlebell Swings (70/53)2:00 Overhead Hold (135/95) 30 Russian Kettlebell Swings (70/53) ________________________________________________________________Box... Read More

“Finally Fun”10 Rounds:100 Meter Run5 Burpees1 Squat Clean (heavy) ________________________________________________________________-Box Brief:Your body’s been working hard all week — give it what it deserves. Yoga this... Read More

“Hot Head”5 Rounds of:90 Second Clock:250/200 Meter RowMax Strict Handstand Push-ups (Pike Variation) (Seated DB Press)Rest 90 Seconds 90 Second Clock:250/200 Meter RowMax Strict Ring... Read More

A. Bench Press – 3 x 5 B. “Closing Time”3 Rounds:30 Meter Lunge15 Toes to Bar30 Meter Lunge15 Dumbbell Push Press (50s/35s) Box Brief:Heads Up!... Read More

“Avengers”For Time: teams of 2400 Meter Row10 Wall Walks400 Meter Row50 Alternating Dumbbell Snatches400 Meter Row80 Box Jump Overs400 Meter Row50 Alternating Dumbbell Snatches400 Meter... Read More

“I’m Confused”20 Minute AMRAP:400 Meter Run-then-3 Rounds:10 Push-ups (5-8 Reps) (Chosen Push-up Progression)10 Overhead Squats (45/35)20 Sit-ups Box Brief:Heads Up! Schedule Change – Friday, January... Read More

“Tangled”15 – 12 – 9Power Cleans (135/95) (115/85) (95/65)Burpees -Rest 2-Minutes- 9 – 6 – 3Power Cleans (165/115) (135/95) (115/85)Burpees Over the Bar Box Brief:Heads... Read More