WOD

Back Squat5 x 3-then-1 Max Effort Set @ 75% of heaviest 3“Blind Sided”6 Minute AMRAP:3 Thrusters (135/95)6 Toes to Bar9 Kettlebell Swings (53/36) Recovery of... Read More

“Splash Mountain”For Time: teams of 2100 – 200 – 300 – 400 – 500 – 600 – 700 – 800 – 900 – 1000Meter RowBoth... Read More

Romanian Deadlift3×8 “Mirror”5 Rounds::30 Box Jumps:30 Rest:30 Ring Dips:30 Rest:30 Shuttle Run:30 Rest Quote of the Week:“If you look at what you have in life,... Read More

Bench Press5 x 3-then-1 Max Effort Set @ 75% of heaviest 3 “Amanda”9 – 7 – 5Muscle-upsSquat Snatches (135/95) Recipe of the Week:Here is a... Read More

“Paycheck”4 Rounds:400 Meter Run30 Sit-ups20 Box Jumps (24/20)10 Lunges (53’s/36’s) Meme of the Week:

“Lift”5 Minute AMRAP: teams of 22 Power Cleans (185/125)Switch every 2 repetitions2 Minute Rest 5 Minute AMRAP:2 Shoulder to Overhead (185/125)Switch every 2 repetitions2 Minute... Read More

“Fortitude”30 Minute EMOM:Even – 15/12 Calorie RowOdd – 15 Burpees Question of the Week:Why do you want to be/stay healthy?

Front Squat5 x 3-then-1 Max Effort Set @ 75% of heaviest 3 “Flash”12 Minute AMRAP:30 Double Unders6 Chest to Bar Pull-ups9 Wall Balls Quote of... Read More

“Bad Cindy”20 Minute AMRAP:5 Strict Pull-ups10 Deficit Push-ups (45’s/25’s)15 Squats w/ Plate (45/25) Recipe of the Week:Here is a different way to meal prep your... Read More

“3 Ninjas”For Time: Teams of 3210 Kettlebell Swings (53/36)210 Sit-ups150 Lunges (53/36)150 Burpees15 Rope Climbs900 Meter Farmers Carry (53s/36s) Meme of the Week: