WOD

Bulgarian Split Squats5 x 5 (each side) “Makonnen”7 Minute Ladder: (1, 2, 3, 4, 5, etc…)Wall Balls (20/14)Kettlebell Swings (53/36) Quote of the Week:“We must... Read More

“Mom of the Year”For Time: 12-minute time cap20 Thrusters (95/65)20 Sumo Deadlift High Pulls20 Push Jerk20 Power Snatches20 Overhead Squats*EMOM 4 Burpees Recipe of the... Read More

“History Books”20 Minute AMRAP: teams of 240/30 Calorie Row40 Russian Kettlebell Swings (70/53)40 Sit-ups4 Rope Climbs Meme of the Week:

5 Rounds Not for Time:5 Bench Press (heavy)10 Bent Over Rows5 Negative Strict Toes to Bar:10 Bike Sprint Box Brief:It’s that time of year again.... Read More

Negative Front SquatBuild to heavy set of 2 “Front Loaded”21 – 15 – 9Front Squats (155/105)Box Jumps (30/24) Box Brief:It’s that time of year again.... Read More

“Tindy”5 Rounds of “Cindy”5 Pull-ups10 Push-ups15 Air Squats-then-3 Rounds of “DT”12 Deadlifts (155/105)9 Hang Power Cleans (155/105)6 Shoulder to Overhead (155/105)-then-1000 Meter Row Quote of... Read More

“UFC”5 Rounds:15 Wall Balls (20/14) (16/12) (14/10)15 Box Jumps (24/20)15 Sumo Deadlift High Pulls (75/55) (65/45) (55/35)15 Push Press (75/55) (65/45) (55/35)1-Minute Rest Recipe of... Read More

“Take the L”5, 3 Minute AMRAPs:20/16 Calorie Row10 Shuttle RunsMax L-SitRest 3 Minutes Meme of the Week:

10 Minute EMOM:2 Power Cleans “Open WOD 15.4”8 Minute AMRAP:3 Handstand Push-ups3 Cleans (185/125)6 Handstand Push-ups3 Cleans9 Handstand Push-ups3 Cleans12 Handstand Push-ups6 Cleans15 Handstand Push-ups6... Read More

“Green Beans”For Time:1000 Meter Run25 Pull-ups50 Sit-ups800 Meter Run20 Chest to Bar Pull-ups600 Meter Run15 Strict Pull-ups30 V-Ups400 Meter Run10 Ring Muscle-ups20 V-Ups (15/10) Box... Read More