WOD

“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

“Triple Threat”30 Rounds: teams of 34 Shuttle Runs6 Double Kettlebell Swings (53/36)8 Box Jumps (24/20) Meme of the Week:

5 Rounds Not for Time:5 Bench Press5 Negative Pull-ups:30 Straight Leg L-Sit Nutrition of the Week:The Minimum Effective Dose-when it comes to nutrition.We talk often... Read More

Box Squats5 x 5 “Annie”50 – 40 -30 – 20 – 10Double UndersSit-ups Question of the Week:If you could pick any super power what would... Read More

“Imagination”18 Minute AMRAP:30/25 Calorie Row20 Burpees100 Meter Farmers Carry (72/53) Quote of the Week:“If you don’t make time for exercise, you’ll probably have to make... Read More

“Nasty Boys”3 Rounds:50 Air Squats7 Muscle-ups10 Hang Power Snatches (115/95) Recipe of the Week:We can’t wait to try this recipe for dinner! Give this Fire... Read More