WOD

“Welcome Home”3 Rounds:750 Meter Row20 Toes to Bar20 Push Press (115/85) Quote of the week:“A new home means new adventures, new memories, and a fresh... Read More

“Carse”21 – 18 – 15 – 12 – 9 – 6 – 3Squat Cleans (95/65) (75/55) (45/35)Double UndersDeadlift (185/135) (135/95) (95/65)Box Jumps (24/20)*Start each round... Read More

“Pack It Up”For Time: teams of 2600 – 500 – 400 – 300 – 200 – 100Row for Meters*100 Meter Team Farmers Carry after Each... Read More

5 Rounds Not for Time:10 Single Arm Dumbbell Bench Press (5 per side)50 Meter Reverse Sled Drag10-20 GHD Sit-ups or Front Rack March Box Brief:... Read More

“Built to Move”Every 6 Minutes for 4 Rounds:500/400 Meter Row30 Russian Kettlebell Swings (70/53)20 Lateral Jumps Over the Kettlebell Box Brief:The time has finally come... Read More

A. Bulgarian Split Squat 3 x 8 (Each Side) “Brick by Brick”15 Minute AMRAP:10 Shuttle Runs20 Single Arm Dumbbell Push Press (50/35)30 Air Squats Box... Read More

A. Front Squats – 5 x 5 “Final Approach”30 – 20 – 15 – 10 – 5Wall Balls (20/14) (11ft/10ft)V-Ups Box Brief:Both Yoga and the... Read More

“Blast Off”20 Rounds: teams of 210 Push Press (95/65) (75/55) (65/45)10 Shuttle Runs Meme of the Week:

“Go for Launch”22 Minute AMRAP:50 Double Unders40 Meter Lunges30 Dumbbell Snatches (50/35)20 Burpees Box Brief:Both Yoga and the Weightlifting Clinic will be canceled this Sunday... Read More

“Tick Tock”21 Minute EMOM:Minute 1 – 1 Squat CleanMinute 2 – 200 Meter RunMinute 3 – 5-10 Strict Handstand Push-ups Box Brief:Both Yoga and the... Read More