WOD

“You Shall Not Pass”5 Minute Clock:200 Meter Run2 Rounds:3 Bar Muscle-ups6 Deadlifts (225/155)9 Box Jumps (30/24) 7 Minute Clock:400 Meter Run3 Rounds:3 Bar Muscle-ups6 Deadlifts... Read More

“Lord of the Reps”For Time: teams of 2120/100 Calorie Row120 Front Squats (115/85)120 Weighted Sit-ups (50/35)120 Hang Dumbbell Snatches (50/35) Meme of the Week:

Pause Bench Press + Bench PressBuild to heavy single “The Floor is Lava”3 Rounds:60 Double Unders15 Push Press (105/75)

CleanBuild to a heavy single “Clorox”20 Minute AMRAP:200 Meter Run3 Cleans Box Brief:We’re back with our weekly yoga session this Sunday at 4 PM. Join... Read More

Pause Back Squat + Back SquatBuild to heavy single“The SOREcerer’s Stone”15 Minute AMRAP:250/200 Meter Row10 Hand Release Push-ups10 Box Step Overs (50s/35s)10 Hand Release Push-ups... Read More

“White”5 Rounds:3 Rope Climbs10 Toes to Bar21 Overhead Walking Lunges (45/35)400 Meter Run

“John Giordana”For time:37 Squat Cleans (185/135) This Firefighter Hero WOD is dedicated to John Giordano, FDNY, Engine 37, who was killed on September 11, 2001.... Read More

“Nate”20 Minute AMRAP:2 Muscle-ups4 Handstand Push-ups8 KBS (72/53) Submitted by his family:As early as the sixth grade, Nate Hardy wrote a paper about becoming a... Read More

“Laura”21 Minute AMRAP:30 Calorie Row20 Lateral Burpees Over Rower10 Power Cleans (155/105) Box Brief: Special Agent Laura Schwartzenberger, 43, was killed while executing a search... Read More

For Time:1 mile Run100 Pull-Ups200 Push-Ups300 Air Squats1 mile RunAll with a Weight Vest (20/14 lb) Box Brief: In case you’re unfamiliar, “Murph” is a... Read More