WOD

“Uppercut”5 Rounds:10 Dumbbell Step-ups (35s/25s) (20)5 Man Makers (35s/25s)-then-50 Unbroken Wall Balls (20/14)-or-70 Wall Balls (20/14) Recipe of the Week:Here is a little meal prep... Read More

Every 90 Seconds for 21 Minutes:Clean Pull + Power Clean Meme of the Week:

5 Rounds: Not for Time3 Front Squats (Heavy)5-10 Strict Pull-ups:15 Bike Sprint Box Brief:Bring A Friend Day is on Thursday.

“Grand Adventure”For Time:2000/1800 Meters150 Sit-ups100 Box Jumps (24/20) Box Brief:Apollo Games registration is live! https://competitioncorner.net/events/14479/details Welcome to the 13th annual Apollo Games! This year’s format... Read More

“Five Along”5 Minute AMRAP:15/12 Calorie Row15 Push-ups2-Minute Rest 5 Minute AMRAP:10 Ring Rows10 Burpees2-Minute Rest 5 Minute AMRAP:5 Cleans (165/115)5 Dumbbell Strict Press (50s/35s) Quote... Read More

“Freaky Friday”20 Minute EMOM:5 Toes to Bar5 Hang Power Snatch (75/55)5 Thrusters (75/55) Recipe of the Week:Let’s give this Egg Roll in a Bowl recipes!... Read More

“Old MacDonald”20 Minute AMRAP: teams of 2Station 1Row for MetersStation 230 Sit-ups200 Meter Farmers Carry (53s/36s) Meme of the Week:

“Focus”5, 2 Minute Clocks:5 Squat Clean and JerksMax Ring Rows2-Minute Rest Box Brief:People can still sign up for the nutrition challenge until Thursday!

Romanian Deadlifts5 x 5 “No Chill”3 Rounds:200 Meter Run30 Kettlebell Swings (53/36) Box Brief:People can still sign up for the nutrition challenge until Thursday! 

“Water Slide”10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Front Squats (95/65)Pull-upsDeficit Push-ups (45’s/25’s)25 Double... Read More