WOD

“Fly Away”16 Minute AMRAP:4 Shuttle Runs8 V-Ups12 Box Jumps (24/20)16 Alternating Hang Dumbbell Snatches (50/35) 4 Sets:Max Pull-up Negatives (3 seconds down) Meme of the... Read More

Dead Stop DeadliftsBuild to a heavy set of 3Then5 Reps @ 90% of you heaviest set of 3 Bench PressBuild to a heavy set of... Read More

“Archive”For Time:50/45 Calorie Row40 Burpees30 Handstand Push-ups100 Double Unders10 Bar Muscle-ups100 Double Unders30 Handstand Push-ups40 Burpees50/45 Calories Row Box Brief:Summer programs are here! Starting June... Read More

Back SquatsBuild to a heavy set of 3–Then–5 Reps @ 90% of you heaviest set of 3 “I’ll Never Let Go”7 Minute Ladder: 3/3, 6/6,... Read More

“Learner’s Permit”15 Minute AMRAP:5 Power Cleans (155/105)10 Toes to Bar15 Air Squats 3 Sets:Max Pull-up Negatives (3 seconds down) Recipe of the Week:Have you ever... Read More

“Bonfire”5 Rounds: teams of 41 Minute Row for Calories1 Minute Double Unders1 Minute Burpees1 Minute Rope Climbs1 Minute Rest Meme of the Week:

Tall JerksBuild to a heavy single Split JerkBuild to a heavy single “Runnin with Sasquatch”3 Rounds:400 Meter Run10 Push Jerk Box Brief:Bring A Friend Day... Read More

Bulgarian Split Squats3 x 10 (each leg) “Street Sweeper”21 – 18 – 15 – 12 – 9Double Kettlebell Front Squats (53s/36s)Pull-ups Box Brief:Upcoming dates to... Read More

“BFFs”20 Minute AMRAP: teams of 2Partner A – 200 Meter RunPartner B – AMRAPSit-upsPush-upsBox Jumps (24/20) 3 Sets:Max Push-up Negatives (3 seconds down) Quote of... Read More

2024 Quarterfinals WOD 1 4 Rounds:1 Minute – Snatches (135/85)1 Minute – Row for Calories1 Minute – Dumbbell Step-ups (50/35)(20)1-Minute RestRecipe of the Week:We love... Read More