WOD

“Club Sandwich”8 Minute EMOM:6 Dumbbell Front Squats (50s/35s)Max Devil Presses (50s/35s)3-minute rest 8 Minute AMRAP:Row/Bike for Calories3-minute rest 8 Minute EMOM:6 Box Jumps (30/24)Max Rope... Read More

Bench Press Pyramid6 – 4 – 2 – 2 – 2 – 4 – 630 Second L-sit Between Sets Tomorrow’s Forecast:Front Squat – Devil Press... Read More

“Dog Fight”2 Rounds:40 Double Unders40 Pull-ups40 Double Unders30 Back Rack Lunges (115/85)40 Double Unders20 Bar Facing Burpees Tomorrow’s Forecast:Bench Press – L-Sit Quote of the... Read More

“Deviled Legs”5 Rounds:10 Single Dumbbell Lunges (50/35)25 Wall Balls (20/14)10 Single Dumbbell Lunges10 Single Arm Devil Presses (50/35) Recipe of the Week:Here is a simple... Read More

“Rugrats Gone Wild”18 Minute AMRAP: teams of 3Partner A – 200 Meter Run w/Wall Ball (20/14)Partner B – Kettlebell Swings (53/36)Partner C – Forearm Plank... Read More

Push JerkBuild to A Heavy Set of 3 “Impressive”6 Rounds:1 Minute AMRAP:10 Push JerksMax Gymnastic Pulling Exercise (your choice)1 Minute Rest Tomorrow’s Forecast:Run – Kettlebell... Read More

“Big Bang”For Time:50 Power Cleans (155/105)300 Double Unders1 Mile Run Tomorrow’s Forecast:Push Jerk – Gymnastics Box Brief:Bring A Friend Day is on Thursday. Question of... Read More

“Smash Burger”For Time:1000/800 Meter Row-then-5 Rounds:30 Ring Push-ups30 Sit-ups-then-500/400 Meter Row Tomorrow’s Forecast:Cleans – Double Unders – Run Box Brief:Bring A Friend Day is on... Read More

“It’s Not You, It’s Me”6 Rounds:2 Rope Climbs12 Overhead Squats (95/65) (115/85) (135/95)12 GHD Sit-ups Recipe of the Week:Here is a new take on your... Read More

DeadliftBuild to A Heavy Set of 10 “Heartless”3 Rounds:10 Deadlifts (225/155)20 Chest to Bar Pull-ups50 Double Unders Tomorrow’s Forecast:Rope Climbs – Overhead Squats – GHD... Read More