WOD

Bench Press5 @ 40% of 1RM5 @ 50%5 @ 60% “Labyrinth”For Time:75 Handstand Push-ups400 Double Unders Recipe of the Week:Here is another great recipe you... Read More

Hang Power Snatch: teams of 2In 15 Minutes, Build to Heavy @20:00 Minutes “Graceabel”For Time: teams of 260 Snatches (135/95)60 Clean & Jerks (135/95) Meme... Read More

“Expand”4, 5 Minute AMRAPs:Row for Meters5- Minute Rest Nutrition of the Week:Let’s talk about the idea of letting go of perfection when it comes to... Read More

Back Squat5 @ 40% of 1RM5 @ 50%5 @ 60% “Venom”12 Minute AMRAP:12 Kettlebell Swings (53/36)12 Goblet Squats (53/36)12 Single-arm Kettlebell Push Press (53/36) Question... Read More

“MG”10 Minute Clock:1 Mile RunMax Rope Climbs3-Minute Rest 6 Minute Clock:800 Meter RunMax Box Jumps (24/20)3-Minute Rest 4 Minute Clock:400 Meter RunMax Ring Dips Quote... Read More

“Turkey WOD”40 Minute AMRAP: teams of 3Athlete 1 – 800 Meter Run w/wall ball (20/14) = 25ptsAthlete 2 – GymnasticsAthletes 3 – BarbellGymnastics20 Sit-ups =... Read More

“Earn Dinner”5, 3 Minute AMRAP’s:20/16 Calorie Row20 Shuttle RunsMax BurpeesRest 3 Minutes Box Brief:Our Thanksgiving week schedule is as follows:Wednesday – Last class is at... Read More

Bench Press5 @ 75% of 1RM3 @ 85%1+ @ 95% “Death By Chest Pump”Death by Push-upsMax Double Unders Question of the Week:What are you thankful... Read More

Back Squat5 @ 75% of 1 RM3 @ 85%1+ @ 95%“Got Legs?”10 Minute EMOM:Even – 6 Back Rack Reverse Lunges (185/125)Odd – :30 Hollow Hold... Read More

“Strictly Down the River”25 Minute AMRAP:500 Meter Row3 Rounds of Strict Cindy1 Round of Strict Cindy = 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats... Read More