WOD

Bulgarian Split Squats4 x 8 (each side)“Grace”For Time:30 Clean & Jerks (135/95)7 Minute cut-off Quote of the Week:“Don’t watch the clock; do what it does.... Read More

“Green Mile”20 Minute EMOM:Minute 1 – 60 Double UndersMinute 2 – 4 Shoulder to Overhead + 6 Front Rack Lunges (185/130)Minute 3 – 6 Muscle-upsMinute... Read More

“Man Cave”18 Minute AMRAP: teams of 26 Shuttle Runs40 Meter Farmers Carry**Every 10 Meters, starting at 0, perform 1 Man Maker (35s/25s) Meme of the... Read More

Dead Stop DeadliftsBuild to a heavy set of 2Then5 Reps @ 85% of you heaviest set of 2 Bench PressBuild to a heavy set of... Read More

“Power Wash”5, 2-Minute AMRAPs:10 Power Snatches (115/80)10 Lateral Burpees Over the BarMax Row for CaloriesRest 2-Minutes Box Brief:Bring A Friend Day is on Thursday! Tactical... Read More

Back SquatsBuild to a heavy set of 2Then5 Reps @ 85% of you heaviest set of 2 “New Kids on the Box”4 Rounds:10 Thrusters (95/65)20... Read More

Back SquatsBuild to a heavy set of 3Then5 Reps @ 90% of you heaviest set of 3“Toe Bro”3 Rounds:15 Toes to Bar15/12 Calorie Row15 Burpees... Read More

“Holleyman”30 Rounds:5 Wall Balls (20/14)3 Handstand Push-ups1 Power Clean (225/155) Box Brief:To celebrate Independence Day, we will have a normal schedule until our last class... Read More

“Knoxville”For Time: teams of 21200 Meter Row120 Sit-ups800 Meter Row8 Rope Climbs400 Meter Row8 Rope Climbs800 Meter Row120 Sit-ups1200 Meter Row Box Brief:To celebrate Independence... Read More

Bench PressBuild to a heavy set of 3Then5 Reps @ 90% of you heaviest set of 3“Summertime”12 Minute AMRAP:40 Double Unders8 Deficit Push-ups (54s/25s)12 Dumbbell... Read More