WOD

A. Front Squat 5 x 5 @ 78% B. “Quick Dip”3 Rounds: 10-Minute time cap20 Ring Dips200 Meter Run ___________________________________________________________________Box Brief:Weightlifting Class Returns This SundayCoach... Read More

“Christmas in August”For Time:#1 – 10 Chest to Bar Pull-ups #2 – 50 Double-unders#3 – 500/400 Meter Row#4 – 30 Burpees#5 – 200 Meter Farmers... Read More

A. Clean Pull + Clean Build to a heavy single B. “Grace”For Time: 7 Minute Time Cap30 Clean & Jerks (135/95) ________________________________________________________________________________Box Brief:Weightlifting Class Returns... Read More

“Bill Murray”4 Minute AMRAP:30/24 Calorie Bike15 Deadlifts (225/155)Max Bench Press 6 Minute Rest 4 Minute AMRAP:40/32 Calorie Row15 Deadlifts (225/155)Max Bench Press 6 Minute Rest... Read More

“Decipher”20 Rounds: teams of 210 Wall Balls (20/14)10 Sit-ups1 Spilt Jerk (heavy)Athletes alternate complete rounds. ________________________________________________________________________________________Box Brief:Yoga is Back This Saturday! After a short break, Yoga... Read More

A. Power Clean Build to a heavy single B. “Dad Duties”10 – 8 – 6 – 4 – 2 Power Cleans (155/105) 20 – 16 –... Read More

“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