WOD

“Powerful”21 Minute EMOM:Minute 1 – Clean Pull + Power CleanMinute 2 – 4 Seated Dumbbell Shoulder PressMinute 3 – Rest Recovery of the Week:Here is... Read More

Pause Back Squat + Back Squat5 x 1 “Refresher”16 Minute AMRAP:200 Meter Row16 Goblet Squats (53/36)12 Chest to Bar Pull-ups8 Burpee Box Jump Overs (24/20)... Read More

“Study Guide”5 Rounds:5 Wall Walks10 Sumo Deadlift High Pulls (115/80)20 Med Ball Straight Leg Sit-ups (20/14) Quote of the Week:“Work and you’ll get what you... Read More

“Progress”4, 3 Minute AMRAPs:20 Calorie Row10 Handstand Push-ups3-Minute Rest Recipe of the Week:This meal looks delicious! Try out this Ginger Beef & Broccoli recipe. Ingredients:1... Read More

“Timeless”20 Minute AMRAP:15 Kettlebell Swings (53/36)10 Weighted Step-ups(53/36)(24/20)5 Bar Muscle-ups Box Brief:This month we are bringing back the “Suckfest” workout with the infamous “1775”. On the... Read More

3 Sets:Max Strict Press + Max Push Press + Max Push Jerks Face Down Chinese PlankAccumulate 5 minutes in the plank position. Recovery of the... Read More

“Teamwork”25 Minute AMRAP:Partner A400 Meter Run Partner B10 Dumbbell Burpees (35s/25s)15 Pull-ups60 Double Unders Question of the Week:Would you rather have a self driving car... Read More

Front Squat5 x 5 “Speed”For Time:30 Calorie Row30 Wall Balls (30/20)30 Hang Power Cleans (135/95) Quote of the Week:“Tough times never last but tough people... Read More

10 Minute EMOM:1 Snatch “Isabel”For Time:30 Snatches (135/95) Recipe of the Week:Here is a tasty way to incorporate some veggies into your dinner. Try out... Read More

“Unstoppable”8 Rounds:200 Meter Run15 Hand Release Push-ups50 Double Unders Meme of the Week: