WOD

Every 4:00 for 3 Sets:1 Pause Front Squats (:2 down) + Max Back Squats (:2 down) “Allegiant”For Time:30 Dumbbell Suitcase Walking Lunges (50/35)50/40 Calorie Row20... Read More

“Fright Night”5 Rounds:20 Wall Balls (20/14)15 Box Jumps (24/20)10 Toes to Bar5 Deadlifts (315/225) Recipe of the Week:Have fun with this one it’s delicious!

3 Sets:6-8 Supinated Strict Pullup (:2 down)12-15 Dual Dumbbell Bicep Curl (:2 down)6-8 Handstand Push-up Negatives (:2 down)Rest 90 Seconds 3 Sets:6-8/side Alternating Dumbbell Bench... Read More

“Peace”2 Rounds:2 Minutes – Sandbag Over bar2 Minutes – Bike for Calories2 Minutes – Rope Climbs2 Minutes – Shuttle Runs2 Minutes – Weighted Sit-ups (20/14)2... Read More

Every 4:00 for 3 Sets:1 Rep of 1 ¼ Front Squats (:2 down) + Max Back Squats (:2 down) “Front Porch”3 Sets:20/16 Calorie Row12 Alternating... Read More

“Fallish”For Time:400 Meter Run-then-2 Rounds:10 Strict Press (95/65)10 Burpees Over the Bar-then-400 Meter Run 2 Rounds:10 Push Press (115/85)10 Burpees Over the Bar-then-400 Meter Run... Read More

3 Sets:6-8 Strict Pull Ups (:2 down)12-15 Zottman Curls (:2 down)8-12 Pike Handstand Push-ups (:2 down)Rest 90 Seconds -then- 3 Sets:8-12 Deficit Push Ups (:2... Read More

“Great Debate”18 Minute AMRAP:400 Meter RunMax Bodyweight Back Squats Meme of the Week:

“Travel Day”For Time: teams of 23500/3000 Meter Row400 Meter Farmers Carry (53s/36s)200 Sit-ups150 Push-ups Box Brief:Bring A Friend Day is on Thursday!

“Soda Pop”21 Minute AMRAP:5 Clean & Jerk (135/95) (115/85) (95/65)10 Pull-ups15 Box Jumps (24/20)@ 7:00 Minutes4 Clean & Jerks (165/115) (135/95) (115/85)8 Chest to Bar... Read More