WOD

“Mix it Up”For Time: teams of 2100, 10 Meter Shuttle Runs100 Burpees50, 10 Meter Sandbag Stress CarryReps can be partitioned however teams want. ____________________________________________________________________ Box... Read More

Build to 1 rep max Snatch ________________________________________________________________ Box Brief:Bring a Friend Day — Wednesday, January 22nd!Have someone who’s been curious about what you do at... Read More

A. Push Press + Push JerkBuild to heavy complex B. “Mirror Image”10 Minute AMRAP:10 Alternating Dumbbell Clean & Jerks (50/35)30 Double Unders ___________________________________________________________Box Brief:Bring a... Read More

A. Deadlifts – 3 x 5 B. “Shhhh”3 Rounds:400 Meter Run30 Box Jumps (24/20)10 Strict Pull-ups ______________________________________________Box Brief:Bring a Friend Day — Wednesday, January 22nd!Have... Read More

“I’m Telling EMOM”21 Minute EMOM:Minute 1 – 3 Front SquatsMinute 2 – 15/12 Calorie RowMinute 3 – Max Push-upsScore = heaviest weight & total push-ups... Read More

“Victory”20 Minute AMRAP: teams of 250 Sit-ups50 Step-ups (50/35) (20)100 Double Unders5 Rope Climbs _________________________________________________________________Box Brief:Your body’s been working hard all week — give it... Read More

A. Strict Press – 3 x 5 B. “Never Let Go”For Time:30 Russian Kettlebell Swings (70/53)2:00 Overhead Hold (135/95) 30 Russian Kettlebell Swings (70/53) ________________________________________________________________Box... Read More

“Finally Fun”10 Rounds:100 Meter Run5 Burpees1 Squat Clean (heavy) ________________________________________________________________-Box Brief:Your body’s been working hard all week — give it what it deserves. Yoga this... Read More

“Hot Head”5 Rounds of:90 Second Clock:250/200 Meter RowMax Strict Handstand Push-ups (Pike Variation) (Seated DB Press)Rest 90 Seconds 90 Second Clock:250/200 Meter RowMax Strict Ring... Read More

A. Bench Press – 3 x 5 B. “Closing Time”3 Rounds:30 Meter Lunge15 Toes to Bar30 Meter Lunge15 Dumbbell Push Press (50s/35s) Box Brief:Heads Up!... Read More