WOD

A. Strength – Pull-ups3 Rounds:4 Strict Weighted Pull-ups– Rest 15 Seconds –Max Strict Pull-ups– Rest 90 Seconds – B. “The Process”13 Minute AMRAP:40 Double Unders20... Read More

A. Strength – Squat Snatches2 Rounds:3 Squat Snatches2 Squat Snatches1 Squat Snatches– New set every 3 minutes – B. “Step Off”7 Minute Ladder: 1/1, 2/2,... Read More

“We Fly”4 Rounds:400 Meter Run7 Bar Muscle-ups– 2-Minute Rest – Box Brief:Run Club Meetup!Join us this Wednesday at 4:00 PM for our Run Club at... Read More

A. Split Squat3×5 (Each Leg) B. “Barbellian”For Time:10 Front Squats (165/115)15 Power Cleans (165/115)20 Deadlifts (165/115)15 Power Cleans10 Front Squats Box Brief:Run Club Meetup!Join us... Read More

A. Strength – Split Squat 3 x 5 (each leg) B. “Backflip”12 Minute AMRAP:5 Power Snatch (115/85)10 V-Ups15 Air Squats:20 Handstand Hold Box Brief:Your body’s... Read More

“Charge Battery”4, 3 Minute AMRAPs:100 Meter Farmers Carry (70s/53s)20/15 Calorie RowMax BurpeesRest 1 Minute Box Brief:Your body’s been working hard all week — give it... Read More

A. Strength – Pull-ups3 Rounds:3 Strict Weighted Pull-ups– Rest 15 Seconds –Max Strict Pull-ups– Rest 90 Seconds – B. “Change Up”3 Rounds:400 Meter Run30 Sit-ups20... Read More

A. Strength – Squat Cleans2 Rounds:3 Squat Cleans2 Squat Cleans1 Squat CleanNew set every 3 minutes B. “Kris Kross”For Time:20 Box Jump Overs (24/20)50 Kettlebell... Read More

“Open Style”20 Minute AMRAP:4 Shoulder to Overhead (135/95)6 Toes to Bar24 Double Unders Box Brief:Your body’s been working hard all week — give it what... Read More

“Chop Wood”20 Minute AMRAP:500 Meter Row21 Front Squats (95/65)50 Sit-ups15 Thrusters (95/65)25 V-Ups9 Clusters (95/65) _______________________________________________________________________ Box Brief:Bring a Friend Day — Wednesday, January 22nd!Have... Read More