WOD

“Crystal Palace”7 Minute AMRAP: teams of 350 Front Squats (135/95)50 Front Squats (185/125)AMRAP – Front Squats (225/155)3-minute rest 7 Minute AMRAP:50 Bench Press (135/95)50 Bench... Read More

12 Minute EMOM:Snatch “Hang 10”10 Minute AMRAP:5 Hang Power Snatch (95/65)10 Calorie Row15 Box Jumps (24/20) Question of the Week:With the end of the football... Read More

“Mig 28”4 Minute AMRAP:3 Wall Facing Strict Handstand Push-ups10 Shuttle Runs4 Minute AMRAP:6 Strict Handstand Push-ups10 Shuttle Runs4 Minute AMRAP:9 Handstand Push-ups10 Shuttle Runs Quote... Read More

“Game Plan”For Time:2000 Meter Row400 Meter Farmers Carry (53s/36s)30 Squat Cleans (185/125)20 Ring Muscle-ups Recipe of the Week:Here an easy recipe you can make in... Read More

“Pet Rock”18 Minute AMRAP:15 Power Snatches (95/65)21 Push Press (95/65)200 Meter Team RunPet Rock (20/14) Meme of the Week:

Bench PressBuild to heavy set of 3 “Underbelly Part 2”50 – 35 – 20Double UndersSit-ups -Directly Into- 50 – 35 – 20Double Unders5 – 3... Read More

“Splinter”5, 4 Minute AMRAPs:30/24 Calorie Row20 Shuttle RunsMax Burpee Pull-ups4-Minute Rest Question of the Week:What’s your favorite thing about the Super Bowl?

Back SquatBuild to a heavy single “Hot Seat”10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 –... Read More

“Fleetwood”30 – 20 – 10Overhead Squat (95/65)Box Jumps (24/20)Toes to BarCash Out50 BurpeesRecipe of the Week:Here is another great recipe to add to your collection!

“Static Shock 2”22 Minute AMRAP: teams of 21500/1200 Meter Row100 Sit-ups + Side Plank70 Alternating Hang Dumbbell Snatches (50/35) + Dip Hold Meme of of... Read More