WOD

“Ted”5 Rounds:1 Minute – Shuttle Runs1 Minute – Alternating Dumbbell Snatches (50/35)1 Minute – Double Unders Meme of the Week:

Power CleanBuild to 3 heavy touch and go reps “Palpatine”7 Minute Ladder:2 Power Cleans (135/95)10 Box Jump Overs (24/20)4 Power Cleans10 Box Jump Overs6 Power... Read More

“Van Damme”For Time:1500/1300 Meters150 Sit-ups50 Handstand Push-ups500 Meter Farmer’s Carry (53’s/36’s) Box Brief:Bring A Friend Day is on Thursday!

“Khaled”20 Minute AMRAP:5 Toes to Bar10 Ring Dips15 Front Squats (95/65) Quote of the Week:“Life is never fair, and perhaps it is a good thing... Read More

“Circus”20 Minute AMRAP:500/400 Meter Row3 Rope Climbs30 Sit-ups Recipe of the Week:This one looks delicious! Try out this creamy peanut-lime chicken with noodles recipes. Ingredients:Kosher... Read More

“Fresh Prince”30 Rounds: teams of 210 Kettlebell Swings (53/36)15 Air Squats20 Double Unders Meme of the Week:

Single Arm Suitcase Deadlift4 x 8 (each side) Single Arm Dumbbell Bench Press4 x 8 (each side) Core FinisherFace Down Chinese PlankAccumulate 5 minutes Box... Read More

“Clove”4, 3 Minute AMRAPs:500/400 Meter RowMax Burpee Pull-upsRest 3-minutes Box Brief:Join us this Saturday from 8am-12 to hit 1 Rep Max Lifts in the Back... Read More

Bulgarian Split Squats4 x 8 (each side)“Grace”For Time:30 Clean & Jerks (135/95)7 Minute cut-off Quote of the Week:“Don’t watch the clock; do what it does.... Read More

“Green Mile”20 Minute EMOM:Minute 1 – 60 Double UndersMinute 2 – 4 Shoulder to Overhead + 6 Front Rack Lunges (185/130)Minute 3 – 6 Muscle-upsMinute... Read More