WOD

Back Squat3 @ 70%2 @ 75%1 @ 80%1 @ 85%1 @ 90%1 @ 90%+ 3 Sets Not for Time:12 Kettlebell/Dumbbell Death March Steps100 Foot Front... Read More

“Jeff Gordon”24 Minute EMOM:Minute 1 – 150 Meter RunMinute 2 – 5 Deadlifts + Box Jumps (24/20)Minute 3 – 10 Ring Dips Box Brief:Weightlifting clinic... Read More

Snatch + Hang Snatch + Overhead SquatBuild to heavy complex“Rowdy”7 Rounds:14/12 Calorie Row7 Hang Power Snatch (75/55) Question of the Week:What’s your favorite way to... Read More

Every 2:00 for 8 Sets:Power CleanSet 1 – 4 @ 50-55%Set 2 – 3 @ 60-65%Set 3 – 2 @ 70-75%Set 4-8 – 1 @... Read More

Floor Seated Dumbbell Press4 x 10 “Armistice Day”11 Minute AMRAP:11 Hand Release Push-ups19 Calorie Row19 Thrusters (45/35) Recipe of the Week:Let’s mix up breakfast! Try... Read More

“Smog Check”Death by Kettlebell Swings (53/36) + Max Double Unders 2 Rounds: teams of 2Partner A – Hollow RocksPartner B – Weighted Planks (45/35) Meme... Read More

Front SquatsBuild to a heavy double 5 Sets:10-15 Strict Ring Dips5-10 Strict Pull-ups Nutrition of the Week:This Thursday is Bring a Friend Day! It’s the... Read More

“Cleaner”20 Minute AMRAP: teams of 2Partner A – RunPartner B – Row Question of the Week:When should the Christmas Tree go up in your house?... Read More

“Filthy Fifty”For Time:50 Box Jumps (24/20)50 Jumping Pull-ups50 KBS (35/26)50 Walking Lunges50 Knees to Elbows50 Push Press (45/35)50 Sit-ups50 Wall Balls (20/14)50 Burpees50 Double Unders... Read More

Back Rack Reverse Lunges4 x 10“Ten to Win”10 Minute AMRAP:6 Chest to Bar Pull-ups10 Push-ups14 Air Squats Recipe of the Week:You want a dinner that... Read More