WOD

Concentric Back Squats5 x 4 @ 70%“Burger”4 Rounds:3 Minutes On, 1 Minute Off5 Deficit Push-ups (45’s/25’s)10 Kettlebell Swings (72/53)15 Air Squats Quote of the Week:“Continuous... Read More

“Andy”7 Rounds:10 Clean & Jerks (135/95)5 Wall Walks3 Rope Climbs400 Meter Run Recipe of the Week:Simple, easy, delicious. Give it a try!

“Redacted”3 Rounds: teams of 22 Minute AMRAP:Medicine Ball Squat Cleans (20/14)2 Minute AMRAP:Row for Calories2 Minute AMRAP:Hand Release Push-ups Meme of the Week:

Concentric Front Squats3 x 2 @ 85% 3 Sets:20-30 GHD Sit-ups50 Foot Suitcase Carry (each side) Box Brief:Weightlifting clinic is Saturday at 11 am with Coach... Read More

8 Minute EMOM:2 Hang Power Snatch @ 65% “Jaws of Defeat”14 Minute AMRAP:5 Power Snatches (115/85)10 Chest to Bar Pull-ups15 Burpee Box Jump Overs (24/20)... Read More

Concentric Back Squats4 x 3 @ 78%“Super Sonic”For Time:500/400 Meter Row50 Push Press (75/55) Quote of the Week:“Hold fast, then, to this sound and wholesome... Read More

“Shark Tank”Buy-In – 800 Meter Run3 Rounds:50 Double Unders40 Wall Balls (20/14)30 Kettlebell Swings (53/36)20 Toes to Bar Recipe of the Week:Here is an interesting... Read More

“Missing Action”20 Minute AMRAP: teams of 3Partner A – 250 Meter RowPartner B & C – AMRAP:10 Dumbbell Man Makers (50’s/35’s)20 Dumbbell Deadlifts (50’s/35’s)30 Sit-ups... Read More

4 Sets:6-8 Dumbbell Bench Press @ 8.5/10 RPE10 T-Bar Row w/ Band @ 21X1 Core Finisher3 Sets:14 Kettlebell Pull Throughs14 Tall Kneeling Kettlebell Around the... Read More

“Sesame Street”3 Minute AMRAP:Max Burpee Pull-ups3-Minute Rest 4 Minute AMRAP:4 Power Cleans (115/85)4 Thrusters (115/85)3-Minute Rest 5 Minute AMRAP:5 Burpee Pull-ups4 Power Cleans (115/85)3 Thrusters... Read More