WOD

“Best Western”10 Rounds:10/8 Calorie Row30 Double Unders1 Clean (Heavy)Recipe of the Week:

“Disturbed”20 Minute EMOM:Minute 1 – Max Air SquatsMinute 2 – Max Dumbbell Snatches (50/35)Minute 3 – :45 PlankMinute 4 – Rest Meme of the Week:

“Strict Sandwich”For Time:800 Meter Run-then-1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10Strict Pull-upsStrict Press... Read More

Front SquatBuild to heavy set of 5 “Work Ladder”6 Minute Ladder: 2/2, 4/4, 6/6, etc…Dumbbell Step-ups (50/35)Burpees Box Brief:Bring A Friend Day is on Thursday!... Read More

“Open WOD 18.1”20 Minute AMRAP8 Toes to Bar10 Dumbbell Hang Clean & Jerks (50/35)14/12 Calorie Row Quote of the Week:“Well done is better than well... Read More

“Open WOD 16.4”13 Minute AMRAP:55 Deadlifts (225/155)55 Wall Balls (20/14)55 Calorie Row55 Handstand Push-ups Recipe of the Week:Here is a meal prep idea with excellent... Read More

“T-Boost”4 Rounds Each: 40 seconds on, 20 seconds restBike for CaloriesRing RowsV-UpsSandbag CarrysRope Climbs Meme of the Week:

Back SquatBuild to a heavy set of 5 “Day at the Farm”For Time:200 Meter Farmers Carry (70/53)20 – 10 Meter Lunges Box Brief:Tac Class is... Read More

“Caliber”21 – 15 – 9Row for CaloriesRing Dips2-Minute Rest 5 Rounds:9 Kettlebell Swings (70/53) (53/36) (36/26)9 Hand Release Push-ups2-Minute Rest For Time:45 Alternating Dumbbell Snatches... Read More

“Double Double”20 Minute AMRAP:400 Meter Run10 Power Cleans (170/120)20 Pull-ups40 Double Unders Quote of the Week:“Nobody who ever gave his best regretted it“George Halas