WOD

“Dot Com”For 20 Minutes:Run 1 Mile-then-AMRAP:7 Strict Toes to Bar14 Handstand Shoulder Taps Question of the Week:What is one thing on your bucket list?

Back Squat6 x 5 @RPE 9.5“Change Up”3 Rounds:40 Double Unders20 Deficit Push-ups (45s/25s)30 Double Unders10 Deficit Push-ups (45s/25s) Quote of the Week:“Without ambition one starts... Read More

“Love Hate”20 Minute AMRAP:5 Muscle-ups10 Clean & Jerks (135/95)20 Burpees400 Meter Run Recipe of the Week:Take a look at this week’s video for some meal... Read More

“BFFs”2 Rounds: teams of 21000/800 Meter Row100 Sit-ups2 Rounds:1000/800 Meter Row200 Double Unders Meme of the Week:

“Get Ready”4 Rounds:25 Pull-ups200 Meter Run15 Box Jump Overs (20/12)200 Meter Run Question of the Week:What helps you recharge your mental battery?

Back Squat3 x 2 @RPE 8.5 “Prepared”8 Minute Ladder: (2, 4, 6, 8, 10, etc…)Goblet Squats (53/36)Push-ups Quote of the Week:“The pain you feel today... Read More

“Finisher”For Time:800 Meter Run-then-50 – 40 – 30 – 20 – 10Wall Balls (20/14)Kettlebell Swings (53/36)-then-800 Meter Run Recipe of the Week:I’ll let the picture... Read More

“SmackDown!”21 Minute EMOM: teams of 2Minute 1 – Row for CaloriesMinute 2 – Rope ClimbsMinute 3 – Crossovers Meme of the Week:

Deadlift4 x 3 @RPE 8.5 Bench Press4 x 3 @RPE 8.5 Nutrition Spotlight:

“Number Munchers”18 Minute AMRAP:6 Snatches (115/85)9 Knee to Elbows12 Box Jumps (24/20)15 Burpees18 Calorie RowQuestion of the Week:What is one item you can’t live without?