WOD

“Turkey WOD”40 Minute AMRAP: teams of 3Athlete 1 – 800 Meter Run w/wall ball (20/14) = 25ptsAthlete 2 – GymnasticsAthletes 3 – BarbellGymnastics20 Sit-ups =... Read More

Deadlifts8 @ 68%6 @ 75%4 @ 84%2 @ 88-90%“Don’t Talk About My EMOM”18 Minute EMOM:Minute 1 – 15/12 Calorie RowMinute 2 – 15 V-upsMinute 3... Read More

Dumbbell Bench Press3 Sets:6-8 @ RPE 7/103 Sets:10-15 Banded Tricep Push Downs “What a Cluster”For Time: 15 Minute Time Cap10 Clusters (95/65)10 Bar Facing Burpees8... Read More

Back Squat4 x 1 @ 50X1 at 82% “Compromise”3 Rounds:50 Foot Dumbbell Overhead Walking Lunge (50/35) (25 Feet each arm)12 Chest to Bar Pull-ups-then-3 Rounds:10... Read More

Push Press6 x 2 @ 75-80% “And Then”10 – 8 – 6 – 4 – 2Clean & Jerk (135/95)Toes to Bar-then-20/18 Calorie Row-then-5 – 4... Read More

Back Squat3 @ 70%2 @ 75%1 @ 80%1 @ 85%1 @ 90%1 @ 90%+ 3 Sets Not for Time:12 Kettlebell/Dumbbell Death March Steps100 Foot Front... Read More

“Jeff Gordon”24 Minute EMOM:Minute 1 – 150 Meter RunMinute 2 – 5 Deadlifts + Box Jumps (24/20)Minute 3 – 10 Ring Dips Box Brief:Weightlifting clinic... Read More

Snatch + Hang Snatch + Overhead SquatBuild to heavy complex“Rowdy”7 Rounds:14/12 Calorie Row7 Hang Power Snatch (75/55) Question of the Week:What’s your favorite way to... Read More

Every 2:00 for 8 Sets:Power CleanSet 1 – 4 @ 50-55%Set 2 – 3 @ 60-65%Set 3 – 2 @ 70-75%Set 4-8 – 1 @... Read More

Floor Seated Dumbbell Press4 x 10 “Armistice Day”11 Minute AMRAP:11 Hand Release Push-ups19 Calorie Row19 Thrusters (45/35) Recipe of the Week:Let’s mix up breakfast! Try... Read More