WOD

Back Squat4 x 1 @ 50X1 at 85%“Constantine”For Time:100 Single Arm Devils Press (50/35)Every 2 Minutes – 10 Sit-ups Quote of the Week:“A year from... Read More

Every 90 Seconds for 6 SetsHang Power Clean + Push Jerk + Spilt JerkSet 1-2 @ 55-65%Set 3 @ 65-70%Set 4 @ 70-75%Set 5-6 @... Read More

Front Squat4 x 1 @ 50X1 at 82% “Eastside Boyz”For Time:40 Wall Balls (20/14)20 Alternating Dumbbell Snatches (50/35)30 Wall Balls (20/14)20 Alternating Dumbbell Snatches (50/35)20... Read More

“Meatloaf”24 Minute EMOM:Minute 1 – 13/10 Calorie BikeMinute 2 – 50 Meter Farmers Carry (heavy)Minute 3 – 10 Romanian Deadlifts (135/95)Minute 4 – 10 Push-ups... Read More

Back Squat4 x 3 @ 60X1 at 75% “Speedy”Every 4:00 for 16:0050 Double Unders20 Air Squats10 Toes to Bar10 Box Jumps (30/24) Question of the... Read More

8 Minute EMOM:3 Hang Power Snatch @ 60% “Hells Barbells”2 Rounds:18 Power Cleans (95/65)15 Front Squats (95/65)12 Push Jerks (95/65)9 Power Snatches (95/65)1-Minute Rest Quote... Read More

“Turkey WOD”40 Minute AMRAP: teams of 3Athlete 1 – 800 Meter Run w/wall ball (20/14) = 25ptsAthlete 2 – GymnasticsAthletes 3 – BarbellGymnastics20 Sit-ups =... Read More

Deadlifts8 @ 68%6 @ 75%4 @ 84%2 @ 88-90%“Don’t Talk About My EMOM”18 Minute EMOM:Minute 1 – 15/12 Calorie RowMinute 2 – 15 V-upsMinute 3... Read More

Dumbbell Bench Press3 Sets:6-8 @ RPE 7/103 Sets:10-15 Banded Tricep Push Downs “What a Cluster”For Time: 15 Minute Time Cap10 Clusters (95/65)10 Bar Facing Burpees8... Read More

Back Squat4 x 1 @ 50X1 at 82% “Compromise”3 Rounds:50 Foot Dumbbell Overhead Walking Lunge (50/35) (25 Feet each arm)12 Chest to Bar Pull-ups-then-3 Rounds:10... Read More