WOD

“Smog Check”Death by Kettlebell Swings (53/36) + Max Double Unders 2 Rounds: teams of 2Partner A – Hollow RocksPartner B – Weighted Planks (45/35) Meme... Read More

Front SquatsBuild to a heavy double 5 Sets:10-15 Strict Ring Dips5-10 Strict Pull-ups Nutrition of the Week:This Thursday is Bring a Friend Day! It’s the... Read More

“Cleaner”20 Minute AMRAP: teams of 2Partner A – RunPartner B – Row Question of the Week:When should the Christmas Tree go up in your house?... Read More

“Filthy Fifty”For Time:50 Box Jumps (24/20)50 Jumping Pull-ups50 KBS (35/26)50 Walking Lunges50 Knees to Elbows50 Push Press (45/35)50 Sit-ups50 Wall Balls (20/14)50 Burpees50 Double Unders... Read More

Back Rack Reverse Lunges4 x 10“Ten to Win”10 Minute AMRAP:6 Chest to Bar Pull-ups10 Push-ups14 Air Squats Recipe of the Week:You want a dinner that... Read More

“Henny”6 Rounds:200 Meter Easy Jog400 Meter Fast Run100 Meter Walk Meme of the Week:

24 Minute EMOM:Minute 1 – 5 Bench PressMinute 2 – 5-8 Strict Toes to BarMinute 3 – 15/12 Calorie RowMinute 4 – Rest Nutrition of... Read More

“Hallo-Wod”6 Minute AMRAP: teams of 210 Snatches (115/80)31 Air Squats 3-Minute Rest 6 Minute AMRAP: teams of 210 Shoulder to Overhead (155/105)31 Goblet Squats 3-Minute... Read More

“Sit, Climb, Run”50 – 40 – 30 – 20 – 10Sit-ups1 – 2 – 3 – 4 – 5Rope Climbs400 Meter Run After Each Set... Read More

“ESPN”30 Minute EMOM:Minute 1 – 200 Meter RunMinute 2 – 4 Box Jump Overs (30/24) + 15 Meter Sled DragMinute 3 – 6 Bar Muscle-ups... Read More