WOD

“AMRAPing at my Chamber Door” 3 Minute AMRAP:Row for Meters -then- 14 Minute AMRAP:2 Rope Climbs (Attempts) (Up/Downs)3 Wall Walks (Halfway Up) (8 Shoulder Taps... Read More

A. Front Squat 5 x 5 @ 75% B. “Thinking Clearly”6 Minute Ladder:1 Push-up 3 Air Squats2 Push-ups6 Air Squats3 Push-ups9 Air SquatsContinue adding 1... Read More

A. Hang Power Clean Build to a heavy single B. “Just Hanging Around”10 Minute AMRAP:25 Meters per side Suitcase Carry (70/53)5 Hang Power Cleans (115/85)10... Read More

“Friendly Gathering”20 Minute AMRAP: teams of 2400 Meters (chosen cardio)40 Meter Weighted Lunge (50/35)40 Sit-ups40 Jump Rope Crossovers _______________________________________________________________Box Brief:Weightlifting Class Returns This SundayCoach Phil... Read More

“Hot and Cold”5 Rounds:100 Meter Run10 Handstand Push-ups20 Hang Dumbbell Snatches (50/35)2-Minute Rest ____________________________________________________________________________________Box Brief:Weightlifting Class Returns This SundayCoach Phil is back to lead our... Read More

A. Front Squat 5 x 5 @ 70% B. “Speed Demon”2 Minute AMRAP:Max Burpees to Target ___________________________________________________________________________________Box Brief:Weightlifting Class Returns This SundayCoach Phil is back... Read More

“Fight for Better”6 Rounds:250/200 Meter Row15 Push Press (95/65)12 Chest to Bar Pull-ups _______________________________________________________________________________________Box Brief:Weightlifting Class Returns This SundayCoach Phil is back to lead our... Read More

“What a Cluster”For Time:Buy In – 15 Clusters (135/95) -then- 3 Rounds:20/16 Calorie Row15 Burpees Over the Bar -then- Cash Out – 15 Clusters (135/95)... Read More

“Late Nights”20 Minute EMOM:Minute 1 – 5 Strict Pull-ups + 10 Atomic Sit-upsMinute 2 – 10/8 Calorie Bike + 1 Rope ClimbMinute 3 – 10... Read More

Every 1:15 x 3 Sets:2 Snatch Pulls @ 100+% Every 1:15 x 4 Sets:Power Snatch + Overhead Squat @ 65-70% Every 1:15 x 6 Sets:Snatch... Read More