WOD

Bench Press5 x 5 “Makonnen”7 Minute Ladder: (1, 2, 3, 4, 5, etc…)Wall Balls (20/14)Kettlebell Swings (53/36) Quote of the Week:“Don’t bother just to be... Read More

“Giza”For Time:50/45 Calorie Row40 Goblet Squats (53/36)30 Burpees20 Deadlifts (275/185)10 Bar Muscle-ups20 Deadlifts (275/185)30 Burpees40 Goblet Squats (53/36)50/45 Calorie Row Recipe of the Week:We love... Read More

“30 for 30”4 Rounds Each: 30 seconds on, 30 seconds offRope ClimbsBike for CaloriesStrict Pull-upsHollow RocksHand Release Push-ups Meme of the Week:

“Gluteus Maximus”For Time:2000/1800 Meter Row200 Double Unders200 Meter Walking Lunge Nutrition of the Week:Let’s talk about scale weight. First, the number on the scale is... Read More

Snatch High Pull5 x 2 Muscle Snatch5 x 2 Power SnatchFind a heavy single. Question of the Week:Would you rather go to a concert or... Read More

Back Squat5 x 5 “House of Pain”10 Minute AMRAP:10 Box Jump Overs (24/20)20 Sit-upsQuote of the Week:“We will fail when we fail to try.”Rosa Parks... Read More

“Pringles”For Time:1000/900 Meter Row80 Wall Balls (20/14)60 Toes to Bar40 Handstand Push-ups200 Meter Farmers Carry (53s/36s) Recipe of the Week:We can’t wait to try this... Read More

“At World’s End”20 Rounds: teams of 28 Box Jumps (24/20)6 Shuttle RunsPartner A completes 1 full round while partner B holds a plank Box Brief:Are... Read More

“12 Monkeys”3, 4 Minute AMRAPs:30/25 Calorie Row20 Ring DipsMax Power Cleans (135/95)(155/105)(185/135)4-Minute Rest Nutrition of the Week:Meal PrepLet’s go over how to mass prep a... Read More

Split Jerk Strict Press3 x 3 Jerk Balance3 x 3 Split JerkBuild to heavy single Question of the Week:Whose winning the Super Bowl? Box Brief:The... Read More