WOD

Back Squat4 x 3 @RPE 8.5 “The Limit”3 Rounds:400 Meter Run30 Hand Release Push-ups Quote of the Week:“You can avoid reality, but you cannot avoid... Read More

“Ring Side”5 Rounds:10 Ring Rows10 Overhead Squats (75/55)-then-5 Rounds:10 Sumo Deadlift High Pulls (75/55)10 Thrusters (75/55) Recipe of the Week:This Slow Cooker Creamy Chicken, Broccoli... Read More

“Vendetta”20 Minute AMRAP: teams of 310/8 Calorie Row8 V-ups6 Shuttle Runs Meme of the Week:

Deadlift5 x 4 @RPE 8.5 Bench Press5 x 4 @RPE 8.5 Nutrition Client Highlight: “Love the weight loss, it’s made myworkouts soooo much better whilemaintaining... Read More

“One Shot”For Time:500 Meter Row15 Cleans (135/95)30 Pull-ups400 Meter Run10 Cleans (165/115)20 Chest to Bar Pull-ups150 Double Unders5 Cleans (195/135)10 Bar Muscle-ups Box Brief:Summer programs... Read More

Back Squat5 x 4 @RPE 8.5 “Swing Tabatabata”8 Rounds Each: 20 seconds work, 10 seconds restStrict Press (75/65)Russian TwistBurpees Over the bar Quote of the... Read More

“Buffet”For Time:5 Rope Climbs10 Front Squats (225/155)200 Meter Farmers Carry (53s/36s)30 Handstand Push-ups40 Kettlebell Swings (53/36)50 Push-ups600 Meter Row Recipe of the Week:You have got... Read More

“AnnRAP on the Run”20 Minute AMRAP:10 – 20 – 30 – 40 – 50Sit-upsDouble Unders300 Meter Run After Each Round Meme of the Week:

Deadlift6 x 5 @RPE 8.5 Bench Press6 x 5 @RPE 8.5 Nutrition of the Week:Timelines…. SO we obviously all want to lose weight/looked ripped/fill in... Read More

“Flow”5, 3 Minute AMRAPs:10 Push Jerks (135/95)15 Toes to BarMax Calorie RowRest 3-minutes Question of the Week:Would you rather have a self cleaning house or... Read More