WOD

“Go for Launch”22 Minute AMRAP:50 Double Unders40 Meter Lunges30 Dumbbell Snatches (50/35)20 Burpees Box Brief:Both Yoga and the Weightlifting Clinic will be canceled this Sunday... Read More

“Tick Tock”21 Minute EMOM:Minute 1 – 1 Squat CleanMinute 2 – 200 Meter RunMinute 3 – 5-10 Strict Handstand Push-ups Box Brief:Both Yoga and the... Read More

“Operation Countdown”For Time:20 Toes to Bar (Toes-up) (Knee Raises)40 Sit-ups1000/800 Meter Row15 Toes to Bar30 Sit-ups500/400 Meter Row10 Toes to Bar20 Sit-ups250/200 Meter Row5 Toes... Read More

“The Endzone”For Time:10 Wall Balls10 Snatches (155/105)20 Wall Balls20 Handstand Push-ups30 Wall Balls30 Box Jumps (24/20)40 Wall Balls40 Deadlifts (155/105) Recipe of the Week:We love... Read More

“The Playbook”For Time: teams of 23000 Meter Row60 Power Cleans (135/95) Meme of the Week:

Strict Press5 x 5 “Fourth and Goal”8 Minute Ladder: 1, 2, 3, etc…Push Jerk (135/95) (115/85) (95/65)Burpees Over the Bar Box Brief:Sunday Yoga at ApolloTake... Read More

“Gridiron Grind”25 Minute AMRAP:400 Meter Run30 Sit-ups30 Kettlebell Swings (53/36) Box Brief:Sunday Yoga at ApolloTake time to slow down, reset, and stretch it out. This... Read More

Back Squats5 x 5“The Blitz”2 Rounds:2 Minutes – Row for Calories2 Minutes – Goblet Squats (53/36)2 Minutes – Pull-ups Box Brief:Bring a Friend Day –... Read More

Back Rack Reverse Lunges4 x 10 (5 per side) “Lab Rat”10 Minute AMRAP:4 Bar Muscle-ups10 Push-ups15 Air Squats Recipe of the Week:Here is a high... Read More

“The Compound Effect”5 Rounds:300/250 Meter Row50 Meter Farmers Carry (70s/53s)30 Sit-ups20 Box Jumps (24/20) Meme of the Week: