WOD

“Play It Again”5 Minute AMRAP:3 Rounds:15 Pull-ups9 Burpees-then-Max Calorie Row5-minute rest 5 Minute AMRAP:2 Rounds:12 Chest to Bar Pull-ups9 Burpee Box Jump Overs (24/20)-then-Max Calorie... Read More

“Tear Drop”15 Minute AMRAP:100 Double Unders65 Air Squats30 Dumbbell Snatch (50/35) Tomorrow’s Forecast:Pull-ups – Burpees – Row Quote of the Week:“I find that the harder... Read More

Pause Front Squat Heavy Set of 2 “WMD”12 – 9 – 6 Front SquatsBar Muscle-ups Recipe of the Week:Often times we struggle to consume protein... Read More

“Static Shock”3 Rounds: teams of 21500/1200 Meter Row70 Push-ups + Dip Hold100 Sit-ups + Side Plank Tomorrow’s Forecast:Front Squats – Muscle-ups Box Brief:Weightlifting clinic is... Read More

“Yeah, Okay”20 Minute AMRAP:50 – 40 – 30 – 20 – 10 Kettlebell Swings (53/36)25 – 20 – 15 – 10 – 5 Burpee Box... Read More

Overhead Squat5 – 5 – 5 – 5 – 5“Fast Break”For Time:400 Meter Run40 Overhead Squats (45/35) Tomorrow’s Forecast:Kettlebell Swings – Burpee Box Jump Overs... Read More

“Slurpee”11 Rounds:7 Deadlifts (115/85)7 Push Press (115/85)7 Toes to BarTomorrow’s Forecast:Overhead Squat – Run Quote of the Week:“I destroy my enemies when I make them... Read More

“Pain Killer” For Time:Buy In – 100 Double Unders-then-21 – 15 – 9 Shoulder to Overhead (135/95)Pull-ups-then-Cash Out – 100 Double Unders Recipe of the... Read More

“Storm Chaser”3 Rounds:3 Minutes – Row for Calories2 Minutes – Burpees1 Minute – Power Snatch2 Minute Rest Tomorrow’s Forecast:Run – Box Jumps – Russian Twist... Read More

“Lat Syndrome”6 Rounds:2 Minute AMRAP:10 Toes to Bar200 Meter RunMax Toes to Bar2-minute rest Tomorrow’s Forecast:Row – Burpees – Snatch Question of the Week:Would you... Read More