WOD

“S & E”20 Minute EMOM:Minute 1 – 3 Bench PressMinute 2 – Max Double UndersMinute 3 – 3 DeadliftsMinute 4 – Max Burpees Recipe of... Read More

“Dale”8 Rounds:250 Meter Row100 Meter Run50 Meter Run25 Meter Run Meme of the Week:

“New for Two”21 Minute Clock: teams of 2Buy In – 120 Double UndersAMRAP20 Russian Kettlebell Swings (70/53)40 Sit-ups@7:00 – Buy In – 60 Box Jumps... Read More

Pause Back Squat + Back SquatBuild to heavy single “Wacky”For Time:1000 Meter Row50 Front Squats (95/65)30 Push-ups Box Brief:New Years Schedule:New Years Eve – Last... Read More

“Dreamy”25 Minute AMRAP:100 Meter Run20 Power Cleans (115/85)20 Toes to Bar200 Meter Run15 Power Cleans (135/95)Pull-ups300 Meter Run10 Power Cleans (165/115)10 Chest to Bar Pull-ups400... Read More

“Howdy”30 Rounds: teams of 21 Deadlift1 Hang Power Clean1 Power Clean1 Shoulder to Overhead30 Minute Time Cap Recipe of the Week:Here is a great meal... Read More

“Holiday Hangover”20 Minute AMRAP:500/400 Meter Row75 Double Unders50 Air Squats2 Rope Climbs5 Wall Walks Meme of the Week:

“12 Days of Christmas”For Time:200 Meter Run2 HSPU3 Deadlifts (275/185)4 Thrusters (95/65)5 Ring Dips6 Pull-ups7 Box Jumps (24/20)8 Wall Balls (20/14)9 Knees to Elbows10 KBS... Read More

“Montoya”5, 2 Minute Clocks:30 Meter Farmers Carry (50s/35s)30 Anchored Sit-upsMax Dumbbell Squat Cleans (50s/35s)Rest 2 Minutes Quote of the Week:“Though no one can go back... Read More

“Funday”For Time: teams of 2100 Goblet Squats (70/53)10 Rope Climbs100/80 Calorie Row100 V-Ups100 Kettlebell Lunges Recipe of the Week:Salmon and rice is a staple for... Read More