WOD

“Blacksmith”3 Rounds:400 Meter Run15 Deadlifts (225/155) (185/125) (135/95)200 Meter Run3 Rope Climbs (Attempts) (Up/Downs)100 Meter Farmers Carry (53’s/36’s) Box Brief:Our Summer Program is back at... Read More

A. Back Squat 5 x 6 @ 80% / RPE 8-9 B. “ABata”8 Rounds::20 Hollow Rocks:10 Russian Twist Box Brief:Our Summer Program is back at... Read More

“Payoff”For Time:1000 Meter Row100 Sit-ups50 Push Press (95/65)50 Toes to Bar25 Strict Handstand Push-ups20/15 Calorie Bike___________________________________________________________________ Box Brief:Ready to move better, squat deeper, and build... Read More

A. Deadlift 5 x 8 @ 75% / RPE 8 B. Core Finisher3 Rounds:10/side Banded Truck Rotations:30 Weighted Plank____________________________________________________________________ Box Brief:Ready to move better, squat... Read More

A. Weighted Pull-ups 5 x 6 @ RPE 8 B. “Going to the Lake”For Time:30 Alternating Dumbbell Snatches (50/35) (35/25) (25/15)50/40 Calorie Row30 Alternating Dumbbell... Read More

“Name Game”20 Minute AMRAP:200 Meter Run12 Push-ups16 Goblet Squats (53/36)40 Double Unders Box Brief:Ready to move better, squat deeper, and build healthier hips? Join us... Read More

“Weight Ratio”8, 1 Minute Clocks:100 Meter SprintMax Clean & Jerks (115/85) (95/65) (75/55)3-Minute Rest Box Brief:Ready to move better, squat deeper, and build healthier hips?... Read More

“Topsy”25 Minute AMRAP:3 Ring Muscle-ups (6 Pull-ups) (6 Ring Rows)8 Thrusters (115/75) (95/65) (75/55)17 Calorie Row

“Fly You Fools”10 Rounds: teams of 2100 Meter Run20 Meter Front Rack Kettlebell Carry (70s/53s) (53/36) (36/26)10 V-ups (Shin-ups) (Tuck-ups)10 Burpees Box Brief:Bring a Friend... Read More

A. Back Squat 5 x 8 @ 75% / RPE 8 B. “Core Finisher”3 Rounds:20 Meter Suitcase Carry (each side):30 Hollow Rocks or Hollow Hold... Read More