WOD

“Open WOD 23.3”6 Minute Clock:5 Wall Walks50 Double Unders15 Snatches (95/65)5 Wall Walks50 Double Unders12 Snatches (135/95) If completed before the 6-minute timecap, add 3... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Final Countdown”20 Minute AMRAP:20 Sit-ups15/12 Calorie Row15 Kettlebell Swings (53/36)200 Meter RunMeme... Read More

“CYOA”For Time:100 Wall Balls (20/14)300 Double Unders80 Ring DipsNutrition of the Week:Intuitive eating vs Tracking Consistency over time is the most important factor when it... Read More

Deadlift5 – 4 – 3 – 2 – 1 3 Rounds:50 Foot Suitcase Carry (left)50 Foot Suitcase Carry (right) Question of the Week:Would you rather... Read More

“Open WOD 23.2 A & B”15 Minute AMRAP:5 Burpee Pull-ups10 shuttle runs (1 rep = 25 ft out/25 ft back)*Add 5 burpee pull-ups after each... Read More

“23.2 A & B”15 Minute AMRAP:5 Burpee Pull-ups10 shuttle runs (1 rep = 25 ft out/25 ft back)*Add 5 burpee pull-ups after each round. -then-... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Office Day”20 Minute EMOM:Minute 1 – :20 Second L-SitMinute 2 – 18/15... Read More

“Mosquito Bite”5 Rounds:10 Burpees20 Double Unders8 Squat Snatch (75/55)20 Double Unders8 Strict Press (75/55)20 Double Unders Nutrition of the Week:Is it ok if I eat... Read More

Front Squat5 – 4 – 3 – 2 – 1 3 Rounds:1 Minute Plank1 Minute Side Plank1 Minute Side Plank Question of the Week:What’s the... Read More

“Open WOD 23.1”14 Minute AMRAP:60 Calorie Row50 Toes to Bar40 Wall Balls (20/14)30 Cleans (135/95)20 Ring Muscle-ups OR “Street Fighter”14 Minute AMRAP:12 Kettlebell Swings (72/53)10... Read More