WOD

Concentric Front Squats3 x 2 @ 85% 3 Sets:20-30 GHD Sit-ups50 Foot Suitcase Carry (each side) Box Brief:Weightlifting clinic is Saturday at 11 am with Coach... Read More

8 Minute EMOM:2 Hang Power Snatch @ 65% “Jaws of Defeat”14 Minute AMRAP:5 Power Snatches (115/85)10 Chest to Bar Pull-ups15 Burpee Box Jump Overs (24/20)... Read More

Concentric Back Squats4 x 3 @ 78%“Super Sonic”For Time:500/400 Meter Row50 Push Press (75/55) Quote of the Week:“Hold fast, then, to this sound and wholesome... Read More

“Shark Tank”Buy-In – 800 Meter Run3 Rounds:50 Double Unders40 Wall Balls (20/14)30 Kettlebell Swings (53/36)20 Toes to Bar Recipe of the Week:Here is an interesting... Read More

“Missing Action”20 Minute AMRAP: teams of 3Partner A – 250 Meter RowPartner B & C – AMRAP:10 Dumbbell Man Makers (50’s/35’s)20 Dumbbell Deadlifts (50’s/35’s)30 Sit-ups... Read More

4 Sets:6-8 Dumbbell Bench Press @ 8.5/10 RPE10 T-Bar Row w/ Band @ 21X1 Core Finisher3 Sets:14 Kettlebell Pull Throughs14 Tall Kneeling Kettlebell Around the... Read More

“Sesame Street”3 Minute AMRAP:Max Burpee Pull-ups3-Minute Rest 4 Minute AMRAP:4 Power Cleans (115/85)4 Thrusters (115/85)3-Minute Rest 5 Minute AMRAP:5 Burpee Pull-ups4 Power Cleans (115/85)3 Thrusters... Read More

Concentric Back Squats3 x 2 @ 85% “Face/Off”Every 75 Seconds:4 Bar Facing Burpees1 SnatchStart at 50%. Add 5-10lbs each round until failure Quote of the... Read More

Strict Press5 x 3 @ 70-75% “Hindsight”EMOM for as long as possible:7 Thrusters (75/55)7 Pull-ups7 Burpees Recipe of the Week:Try out this Honey Mustard Salmon... Read More

“Squid Games”For Time: teams of 2300 Sit-ups200/170 Calorie Row100 Box Jump Overs (30/24) Meme of the Week: