WOD

“Gymmy John”20 Minute AMRAP:400 Meter Run10 Push Jerk (115/85)4 Toes to Bar4 Chest to Bar 2 Bar Muscle-ups _____________________________________________________________________Box Brief:Run Club is back this Wednesday,... Read More

A. Front Squat Build to a heavy single B. “Busy Season”6 Minute Ladder: 2/2, 4/4, 6/6, etc…Dumbbell Step-ups (50/35) (24/20)Burpees ______________________________________________________________Box Brief:Run Club is back... Read More

“EMOMs Home”20 Minute EMOM:Minute 1 – 4 Power Cleans (heavy)Minute 2 – 10 Bench Press (heavy)Minute 3 – Max Calorie RowMinute 4 – Rest ____________________________________________________________________Box... Read More

“Potato Chipper”For Time:1000/900 Meters80 Lunges60 Second Hanging L-Sit40 Handstand Push-ups 200 Meter Farmers Carry (70s/53s)10 Bar Muscle-ups25 Minute Time Cap __________________________________________________________________________Box Brief:Yoga This Saturday! Just... Read More

“Blizzard”5, 2 Minute AMRAP:5 Deadlifts (275/195)10 Box Jump (24/20)10 Atomic Sit-ups2-Minute Rest _____________________________________________________________________Box Brief:Yoga This Saturday! Just a reminder that Yoga with Leah is back... Read More

“Cool Weather”Buy In – 400 Meter Run10 Rounds:3 Push Press (135/95)6 Toes to Bar Cash Out – 400 Meter Run ________________________________________________________________________________Box Brief:Yoga This Saturday! Just... Read More

A. Front Squats Build to heavy singleThen – 3 x 2 @ 85% B. “Service Cup 4”For Time:100 Double-unders50 Alternating Dumbbell Snatches (50/35)100 Double-unders5-Minute Time... Read More

“Always Remembered”For Time: teams of 2Buy In – 2001 Meter Row4 Rounds:9 Rope Climbs11 Bear Complex (135/95)-then-Cash Out – 2977 Meter Row __________________________________________________________________________Box Brief:Yoga This... Read More

A. Filly Press 6 x 4 (each side) B. “Shinedown”21 – 15 – 9Hand Release Push-ups Sumo Deadlift High Pulls (115/85) ________________________________________________________________________Box Brief:Yoga This Saturday!... Read More

“Can You Fix It?”22 Minute AMRAP:50 Double Unders40 Sit-ups30 Hang Dumbbell Snatches (50/35)20 Box Jumps (24/20)10 Burpee Step-ups (24/20) ______________________________________________________________________Box Brief:Yoga This Saturday! Just a... Read More