WOD

“Friendly Gathering”20 Minute AMRAP: teams of 2400 Meters (chosen cardio)40 Meter Weighted Lunge (50/35)40 Sit-ups40 Jump Rope Crossovers _______________________________________________________________Box Brief:Weightlifting Class Returns This SundayCoach Phil... Read More

“Hot and Cold”5 Rounds:100 Meter Run10 Handstand Push-ups20 Hang Dumbbell Snatches (50/35)2-Minute Rest ____________________________________________________________________________________Box Brief:Weightlifting Class Returns This SundayCoach Phil is back to lead our... Read More

A. Front Squat 5 x 5 @ 70% B. “Speed Demon”2 Minute AMRAP:Max Burpees to Target ___________________________________________________________________________________Box Brief:Weightlifting Class Returns This SundayCoach Phil is back... Read More

“Fight for Better”6 Rounds:250/200 Meter Row15 Push Press (95/65)12 Chest to Bar Pull-ups _______________________________________________________________________________________Box Brief:Weightlifting Class Returns This SundayCoach Phil is back to lead our... Read More

“What a Cluster”For Time:Buy In – 15 Clusters (135/95) -then- 3 Rounds:20/16 Calorie Row15 Burpees Over the Bar -then- Cash Out – 15 Clusters (135/95)... Read More

“Late Nights”20 Minute EMOM:Minute 1 – 5 Strict Pull-ups + 10 Atomic Sit-upsMinute 2 – 10/8 Calorie Bike + 1 Rope ClimbMinute 3 – 10... Read More

Every 1:15 x 3 Sets:2 Snatch Pulls @ 100+% Every 1:15 x 4 Sets:Power Snatch + Overhead Squat @ 65-70% Every 1:15 x 6 Sets:Snatch... Read More

“Clear Instruction”Every 7:00 for 3 Sets:750/600 Meter Row15 Push Jerk (115/85)40 Double Unders _________________________________________________________________________________Box Brief:The Apollo Games are back! Registration is officially open for the 15th... Read More

Split Squat Isometric Hold3 x :30 (each side) “Double or Nothing”2 Rounds:25 Box Jumps (24/20)25 Wall Balls (20/14)25 Toes to Bar (Toes Up) (Knee-ups)25 Alternating... Read More

“Testy”20 Minute AMRAP:50 Wall Balls (20/14)50 Double Unders40 Box Jumps (24/20)40 Alternating Lunges30 Pull-ups (Band Assisted) (Jumping Pull-ups)30 Burpees20 Cleans (145/100) (115/85) (75/55)200 Meter Farmers... Read More