WOD

“Tabatamobile”8 Rounds Each Station:20 seconds on, 10 seconds offKettlebell Swings (53/36)Russian TwistsRow for CaloriesStrict Press (75/55) Meme of the Week:

Dead Stop Deadlifts6 x 2 3 Rounds:10 Half Squat Pallof Presses (each side)10 Banded Side Plank Punches (each side) Nutrition of the Week:Competition Week You... Read More

Bench Press5 – 5 – 3 – 3 – 1 – 1 – 1 “Springy”3 Rounds:400 Meter Run20 Box Jumps (24/20) Question of the Week:What... Read More

“Throwin Fitz”20 Rounds: teams of 25 Dumbbell Hang Clean and Press (50s/35s)4 Strict Pull-ups9 Shuttle Runs Quote of the Week:¨The only person you are destined... Read More

Back Squat6 x 2 “Cruel”3 Rounds:30/40 Wall Balls75 Double Unders Recipe of the Week:Need a quick an easy protein based breakfast? Try this Pecan Protein... Read More

“Slow Motion”20 Minute AMRAP:400 Meter Run30 Kettlebell Swings (53/36)20 V-Ups Meme of the Week:

20 Minute EMOM:Minute 1 – 5 Pull-ups or 3 Bar Muscle-upsMinute 2 – Hang Clean + Split Jerk or Push Jerk Nutrition of the Week:What... Read More

“Bad Trip”5 Rounds:1 Minute – Row for Calories1 Minute – Bike for Calories1 Minute – Double Unders1 Minute RestQuestion of the Week:What is your favorite... Read More

“Vegas Strong”For Time: teams of 2Buy In – 91 Power snatch (75/55)10 Rounds:200 Meter team run1 Rope climb17 Thrusters (75/55)Cash Out – 58 Synchronized burpees Box... Read More

“Ruffles”For Time:100 Air Squats90 Double Unders80/60 Calorie Row70 Double Unders60 Hand Release Push-ups50 Double Unders40 Toes to Bar30 Double Unders20 Power Snatches (115/80)10 Double Unders... Read More