WOD

“Home Run”5 Rounds:10 Ring Dips10 Kettlebell Swings (53/36)15 Weighted Sit-ups (20/14) Rest 3-Minutes 5 Rounds:10 Push-ups10 Kettlebell Swings (53/36)15 Sit-ups Meme of the Week:

“Hot Potato”20 Minute AMRAP: teams of 2Partner A – 200 Meter Run Partner B – 3 Cleans (185/125) 6 Pull-ups 30 Double Unders Nutrition of... Read More

5 Rounds Not for Time:3 Front Squats5 Negative Strict Toes to Bar:20 Bike Sprint Question of the Week:What your favorite type of cardio? Box Brief:Meter... Read More

“Fight Gone Bad”3 Rounds:1 Minute – Wall Balls (20/14)1 Minute – Sumo Deadlift High Pull (75/55)1 Minute – Box Jumps (20)1 Minute – Push Press... Read More

“Summit”For Time:5 Deadlifts (315/220)10 Bar Muscle-ups20 Burpees Over the Bar40 Wall Balls (20/14)5 Rope Climbs40 Wall Balls20 Burpees Over the Bar10 Bar Muscle-ups5 Deadlifts Recipe... Read More

“AOL”5 Rounds:15/12 Calorie Row15 V-ups Core Accessory3 Rounds Not for Time:20 Meter Suitcase Carry (each side) Meme of the Week:

Every 90 Seconds for 9 Minutes:1 Hang Power Snatch + 1 Power Snatch-then-Every 90 Seconds for 9 Minutes:1 Power Snatch Nutrition of the Week:Building muscle... Read More

“First Floor”15 Minute AMRAP:50 Double Unders25-ft Overhead Walking Lunge, Arm 1 (50/35)25-ft Overhead Walking Lunge, Arm 2 (50/35) Question of the Week:Barbie or Oppenheimer?

“One to One”4, 4 Minute AMRAPs:15 Calorie Row10 Toes to Bar5 Power Cleans (165/115)4-Minute Rest Quote of the Week:We are what we repeatedly do. Excellence... Read More

10 Minute Clock:Freestanding Handstand Practice “Brainchild”14 Minute AMRAP:7 Strict Handstand Push-ups14 Dumbbell Box Step-ups (50/25) (24/20) Recipe of the Week:Let’s spice up your protein next... Read More