WOD

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

Concentric Back Squats3 x 2 @ 85% “Face/Off”Every 75 Seconds:4 Bar Facing Burpees1 SnatchStart at 50%. Add 5-10lbs each round until failure Quote of the... Read More

Strict Press5 x 3 @ 70-75% “Hindsight”EMOM for as long as possible:7 Thrusters (75/55)7 Pull-ups7 Burpees Recipe of the Week:Try out this Honey Mustard Salmon... Read More

“Squid Games”For Time: teams of 2300 Sit-ups200/170 Calorie Row100 Box Jump Overs (30/24) Meme of the Week:

Front Squats4 x 2 @ 82% with 2-3 second pause at the bottom Core Finisher4 Sets:10 Kettlebell Leg Lift Overs (each side)10 Tall Plank Kettlebell... Read More

“Back to Work”15 Minute AMRAP:8 Deadlifts (95/65)8 Hang Squat Cleans (95/65)8 Shoulder to Overhead (95/65)50 Double Unders-then-5 Minute Clock:Find 1 rep max Clean & Jerk... Read More

Front Squat5 x 3 @ 75% with 3-4 second pause at the bottom “Annie”50 – 40 – 30 – 20 – 10Double UndersSit-ups Box Brief:Monday,... Read More

“Avalanche”For Time:50 Burpee Box Jump Overs (24/20)40 Dual Dumbbell Push Jerks (50/35)30 Single Dumbbell Step-ups (50/35)20 Strict Pull-ups1000 Meter Run Meme of the Week:

Back Squat4 x 2 @ 82% with 2-3 second pause at the bottom Every 2:00 for 8 Sets3 Clean & Jerks Box Brief:Monday, January 1st... Read More