WOD

“Rebuilt”6 Rounds:250/200 Meter Row200 Meter Run20 Box Jumps (24/20)

“What’s My Name Again”For Time: teams of 2Buy-In: 40 Synchronized Sit-ups-then-4 Rounds:10 Bar Muscle-ups29 Kettlebell Swings (53/36)19 Handstand Push-up85 Foot Handstand WalkCash-Out: 40 Synchronized Burpees30-Minute... Read More

2 Negative Back Squats + Back SquatBuild to a heavy “Mission Complete”8 Minute AMRAP:10 Step-ups (50/35) (20)30 Double Unders

“Welcome Home”3 Rounds:750 Meter Row20 Toes to Bar20 Push Press (115/85) Quote of the week:“A new home means new adventures, new memories, and a fresh... Read More

“Carse”21 – 18 – 15 – 12 – 9 – 6 – 3Squat Cleans (95/65) (75/55) (45/35)Double UndersDeadlift (185/135) (135/95) (95/65)Box Jumps (24/20)*Start each round... Read More

“Pack It Up”For Time: teams of 2600 – 500 – 400 – 300 – 200 – 100Row for Meters*100 Meter Team Farmers Carry after Each... Read More

5 Rounds Not for Time:10 Single Arm Dumbbell Bench Press (5 per side)50 Meter Reverse Sled Drag10-20 GHD Sit-ups or Front Rack March Box Brief:... Read More

“Built to Move”Every 6 Minutes for 4 Rounds:500/400 Meter Row30 Russian Kettlebell Swings (70/53)20 Lateral Jumps Over the Kettlebell Box Brief:The time has finally come... Read More

A. Bulgarian Split Squat 3 x 8 (Each Side) “Brick by Brick”15 Minute AMRAP:10 Shuttle Runs20 Single Arm Dumbbell Push Press (50/35)30 Air Squats Box... Read More

A. Front Squats – 5 x 5 “Final Approach”30 – 20 – 15 – 10 – 5Wall Balls (20/14) (11ft/10ft)V-Ups Box Brief:Both Yoga and the... Read More