WOD

Negative Back SquatBuild to heavy set of 2 “First Floor”15 Minute AMRAP:50 Double Unders25-ft Overhead Walking Lunge, Arm 1 (50/35)25-ft Overhead Walking Lunge, Arm 2... Read More

Pause Front SquatBuild to a heavy set of 3 “10 Cubed”For Time:1000 Meter Run (800) (600)100 Air Squats (80) (60)10 Bar Muscle-ups Recipe of the... Read More

Strict Press1 – 1 – 1 – 1 – 1 Push Press3 – 3 – 3 – 3 – 3 Push Jerk5 – 5 –... Read More

“Longy & Grindy”4 Rounds: teams of 22 Minute AMRAP – Medicine Ball Squat Cleans (20/14)2 Minute AMRAP – Bike for Calories2 Minute AMRAP – Hand... Read More

10 Minute EMOM:3 Hang Power Snatches “Open 14.1”10 Minute AMRAP:30 Double Unders15 Power Snatches (75/55)

“Swoop”21 Minute AMRAP:500 Meter Row40 Sit-ups30 Box Jumps (24/20)20 Thrusters (75/55)10 Strict Toes to Bar Quote of the Week:“By being yourself, you put something wonderful... Read More

Dead Stop DeadliftsBuild to a heavy set of 3 “Dawn of the Deadlift”5 Rounds:50 Double Unders7 Deadlifts Recipe of the Week:Here is another great recipe... Read More

“Three Stooges”20 Minute AMRAP: teams of 3 100/75 Calorie Row75 Bench Press (135/95)50 Team Sit-ups Meme of the Week:

“Open WOD 16.1”20 Minute AMRAP:10 Overhead Lunges (95/65)8 Bar Facing Burpees10 Overhead Lunges8 Chest to Bar Pull-Ups

“Sonic”25 Minute AMRAP:800 Meter Run30 Box Jumps (24/20)30 Kettlebell Swings (53/36)