WOD

Single Arm Dumbbell Bench Press3 x 10 (each side) “Labyrinth”For Time:75 Handstand Push-ups400 Double Unders Recipe of the Week:This recipe is always a hit! Give... Read More

Hang Power Snatch: teams of 2In 15 Minutes, Build to Heavy@20:00 Minutes “Graceabel”For Time: teams of 260 Snatches (135/95)60 Clean & Jerks (135/95) Box Brief:Christmas... Read More

“Expand”4, 5 Minute AMRAPs:Row for Meters5- Minute Rest Box Brief:Christmas is right around the corner! Join us on December 7th for our Holiday Party as... Read More

Bulgarian Split Squat3 x 10 (each side) “Venom”12 Minute AMRAP:12 Kettlebell Swings (53/36)12 Goblet Squats (53/36)12 Single-arm Kettlebell Push Press (53/36) (6/side) Box Brief:Christmas is... Read More

“MG”10 Minute Clock:1 Mile RunMax Rope Climbs3-Minute Rest 6 Minute Clock:800 Meter RunMax Box Jumps (24/20)3-Minute Rest 4 Minute Clock:400 Meter RunMax Ring Dips Quote... Read More

“Turkey WOD”40 Minute AMRAP: teams of 3Athlete 1 – 800 Meter Run w/wall ball (20/14) = 25ptsAthlete 2 – GymnasticsAthletes 3 – BarbellGymnastics20 Sit-ups =... Read More

“Earn Dinner”5, 3 Minute AMRAPs:20/16 Calorie Row20 Shuttle RunsMax BurpeesRest 3-mintues

Push Press5 x 3 “Death by Chest Pump”Death by Push-upsMax Double Unders

Front Squat5 x 3 “Got Legs?”10 Minute EMOM:Even – 6 Back Rack Reverse Lunges (185/125)Odd – :30 Hollow Hold Quote of the Week:“Don’t watch the... Read More

“Strictly Down the River”20 Minute AMRAP:500 Meter Row-then-3 Rounds10 Ring Rows15 Sit-ups20 Weighted Step-ups (50/35) (20) Recipe of the Week: