WOD

“Movement”20 Minute AMRAP:10 Push-ups200 Meter Run30 Sit-ups40 Double Unders -OR- “Open WOD 24.3”For Time:5 Wall Walks50 Calorie Row5 Wall Walks25 Deadlifts (225/155)5 Wall Walks25 Cleans... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR-“Final Countdown”20 Minute AMRAP:20 Sit-ups15/12 Calorie Row15 Kettlebell Swings (53/36)200 Meter Run Meme... Read More

“CYOAA”For Time:100 Wall Balls (20/14)100 Shuttle Runs80 Ring Dips Open Schedule Thursday – Goat Day  Friday – The Open workout will be programmed. All morning classes and... Read More

Deadlifts5 – 4 – 3 – 2 – 1 3 Rounds:50 Foot Suitcase Carry (left)50 Foot Suitcase Carry (right) Open Schedule Thursday – Goat Day  Friday –... Read More

“Logistics Dude”20 Minute AMRAP: teams of 2100 Meter Run10 Dumbbell Push Press (50’s/35’s)10 V-ups -OR- “Open WOD 25.2”For Time:21 Pull-ups42 Double Unders21 Thrusters (95/65)18 Chest... Read More

“Open WOD 25.2”For Time:21 Pull-ups42 Double Unders21 Thrusters (95/65)18 Chest to Bar Pull-ups36 Double Unders18 Thrusters (115/75)15 Bar Muscle-ups30 Double Unders15 Thrusters (135/95) Box Brief:Members... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR-“Office Day”20 Minute EMOM:Minute 1 – :20 Second L-SitMinute 2 – 18/15 Calorie... Read More

“Bug Bite”5 Rounds:200 Meter Run20 Double Unders8 Hang Power Cleans (95/65)20 Double Unders8 Push Press (95/65)20 Double Unders Open Schedule Thursday – Goat Day  Friday – The... Read More

Front Squat5 – 4 – 3 – 2 – 1 3 Rounds:1 Minute Plank1 Minute Side Plank1 Minute Side Plank Open Schedule Thursday – Goat Day ... Read More

“Street Fighter”14 Minute AMRAP:12 Kettlebell Swings (72/53)10 Hand Release Push-ups8 Box Jumps (24/20) Romanian Deadlifts3 x 5 -OR- “Open WOD 25.1”15 Minute Ladder: (3/3, 6/6,... Read More