WOD

“Mirror”20 Minute AMRAP:500/400 Meter Row10 Single Arm Dumbbell Push Press (50/35) (arm 1)10 V-ups10 Single Arm Dumbbell Push Press (50/35) (arm 2)50 Double Unders Quote... Read More

“Hot Outside”For Time:Buy In – 100 Double Unders 10 Rounds:3 Power Snatches (115/85)6 Burpee Pull-ups Cash Out – 100 Double Unders Recipe of the Week:Have... Read More

5 Rounds Not for Time:10 Close Grip Bench Press (:2 down)10 Straddle Plate Front Raises (:2 down)10 Meter Suitcase Carry (each side) (slow walk) Meme... Read More

“Cape Cod”For Time:200 Meter Run80 Sit-ups200 Meter Run60 Hand Release Push-ups200 Meter Run40 Toes to Bar200 Meter Run60 Kettlebell Swings (53/36)200 Meter Run80 Step-ups (24/20)... Read More

“EMOMumental”20 Minute EMOM:15/12 Calorie Row5 Touch and Go Power Cleans Box Brief:Yoga this Sunday at 4pm If your body’s feeling tight, your mind’s been racing,... Read More

Front SquatsBuild to a heavy set of 3-then-5 Reps @ 90% of you heaviest set of 3“Free Bird”6 Minute Ladder: (1/2, 2/4, 3/6, etc)Bar Muscle-upsThrusters... Read More

Dead Stop DeadliftsBuild to a heavy set of 3-then-5 Reps @ 90% of you heaviest set of 3 “Steak House”10 Rounds:6 Shuttle Runs (down &... Read More

“Brain Power”For Time: teams of 2120 Wall Balls (20/14)120/100 Calorie Row120 Hand Release Push-ups120 Ring Rows120 Meter Lunge12 Rope Climbs30-Minute Time Cap Meme of the... Read More

10 Minute EMOM:Snatch High Pull + Snatch“Hold On”8 Minute AMRAP:20 Dumbbell Snatches (50/35)60 Double Unders Box Brief:Yoga this Sunday at 4pm If your body’s feeling... Read More

“Pyramid Scheme”For Time:50/40 Calorie Row50 Sit-ups50 Goblet Squats (53/36)25 Pull-ups50 Ring Dips25 Pull-ups50 Goblet Squats50 Sit-ups50/40 Calorie Row Box Brief:Bring a Friend Day at CrossFit... Read More