WOD

“Montoya”5, 2 Minute Clocks:30 Meter Farmers Carry (50s/35s)30 Anchored Sit-upsMax Dumbbell Squat Cleans (50s/35s)Rest 2 Minutes Quote of the Week:“Though no one can go back... Read More

“Funday”For Time: teams of 2100 Goblet Squats (70/53)10 Rope Climbs100/80 Calorie Row100 V-Ups100 Kettlebell Lunges Recipe of the Week:Salmon and rice is a staple for... Read More

“Cool, Calm, Collected”On the 5:00 for 4 Rounds:400 Meter Run20 Burpees20 Pull-ups Meme of the Week:

Deadlift5 x 3 “Up, Up and Away”10 Minute Ladder: 2/2, 4/4, 6/6, etc….Box Jumps (30/24)Kettlebell Swings (70/53) Box Brief:We are so excited to announce a FREE... Read More

“Tug of War”20 Minute AMRAP:20 Pulls on the Rower (for meters)20 Weighted Sit-ups (20/14)20 Ring Dips Box Brief:We are so excited to announce a FREE gift... Read More

Clean and JerkHeavy Single “Grace”For Time:30 Clean and Jerks (135/95) Quote of the Week:“You’ve got to get up every morning with determination if you’re going... Read More

“Deviled Legs”5 Rounds:10 Single Dumbbell Lunges (50/35) (35/25) (25/15)25 Wall Balls (20/14) (16/12) (14/10)10 Single Dumbbell Lunges10 Single Arm Devil Presses (50/35) Recipe of the... Read More

Bring a Friend Day! “Rowboat”21 Minute AMRAP: teams of 3Partner A – 250/200 Meter RowPartner B – Box Jumps (24/20)Partner C – Forearm Plank Meme... Read More

Every 90 Seconds for 7 Rounds:2 Cleans -then- Every 90 Seconds for 7 Rounds:1 Clean Box Brief:Hey, Apollo athletes! We’ve got some exciting news for... Read More

“Gymmy John”20 Minute AMRAP:400 Meter Run10 Push Jerk (115/85)4 Toes to Bar4 Chest to Bar2 Bar Muscle-ups Box Brief:This Thursday is Bring a Friend Day!