WOD

Hang Clean + Split JerkSet 1-2 @75%Set 3-4 @80%Set 5-6 @85% “Autumn”24 – 18 – 12 – 6Calorie RowToes to Bar12 – 9 – 6... Read More

“Rush Hour”30 Minute AMRAP: teams of 2100 Double Unders40 Overhead Squats (95/65)30 Bar Facing Burpees20 Chest to Bar Pull-ups10 Wall WalksRecipe of the Week:This week’s... Read More

“Space and Beyond”For Time:2000 Meter Row120 Sit-ups100 Kettlebell Swings10 Rope Climbs Meme of the Week:

Front Squat4 x 3 @ 60X1 at 75% Core Finisher2 sets:16x Dead Bug + Pull Over (8 each side)16x Hollow Hold Press (8 each side)20-30s... Read More

“Rick James”5 Minute AMRAP:Buy In – 40/32 Calorie Row2 Snatches (155/105)2 Ring Muscle-ups2-Minute Rest 5 Minute AMRAP:Buy In – 40/32 Calorie Row3 Cleans (185/125)3 Strict... Read More

Back Squat4 x 1 @ 50X1 at 85%“Constantine”For Time:100 Single Arm Devils Press (50/35)Every 2 Minutes – 10 Sit-ups Quote of the Week:“A year from... Read More

Every 90 Seconds for 6 SetsHang Power Clean + Push Jerk + Spilt JerkSet 1-2 @ 55-65%Set 3 @ 65-70%Set 4 @ 70-75%Set 5-6 @... Read More

Front Squat4 x 1 @ 50X1 at 82% “Eastside Boyz”For Time:40 Wall Balls (20/14)20 Alternating Dumbbell Snatches (50/35)30 Wall Balls (20/14)20 Alternating Dumbbell Snatches (50/35)20... Read More

“Meatloaf”24 Minute EMOM:Minute 1 – 13/10 Calorie BikeMinute 2 – 50 Meter Farmers Carry (heavy)Minute 3 – 10 Romanian Deadlifts (135/95)Minute 4 – 10 Push-ups... Read More

Back Squat4 x 3 @ 60X1 at 75% “Speedy”Every 4:00 for 16:0050 Double Unders20 Air Squats10 Toes to Bar10 Box Jumps (30/24) Question of the... Read More