WOD

“Growing Pains”19 Minute AMRAP:5 Front Squats (155/105)10 Dumbbell Suitcase Step-ups (50s/35s) (20)200 Meter Run Meme of the Week:

“Payphone”25 Minute AMRAP: teams of 3Partner A – Row for MetersPartners B & C – AMRAP30 Russian Kettlebell Swings (70/53) (T1 53/36) (T2 36/26)60 Sit-ups... Read More

“Fire Storm”22 Minute AMRAP:Buy In – 1 Mile Run-then-2 Ring Muscle-ups4 Power Cleans (185/130)6 Bar Facing Burpees Box Brief:Bring A Friend Day is on Thursday!

Every 4:00 for 3 Sets:1 Pause Front Squats (:2 down) + Max Back Squats (:2 down) “Allegiant”For Time:30 Dumbbell Suitcase Walking Lunges (50/35)50/40 Calorie Row20... Read More

“Fright Night”5 Rounds:20 Wall Balls (20/14)15 Box Jumps (24/20)10 Toes to Bar5 Deadlifts (315/225) Recipe of the Week:Have fun with this one it’s delicious!

3 Sets:6-8 Supinated Strict Pullup (:2 down)12-15 Dual Dumbbell Bicep Curl (:2 down)6-8 Handstand Push-up Negatives (:2 down)Rest 90 Seconds 3 Sets:6-8/side Alternating Dumbbell Bench... Read More

“Peace”2 Rounds:2 Minutes – Sandbag Over bar2 Minutes – Bike for Calories2 Minutes – Rope Climbs2 Minutes – Shuttle Runs2 Minutes – Weighted Sit-ups (20/14)2... Read More

Every 4:00 for 3 Sets:1 Rep of 1 ¼ Front Squats (:2 down) + Max Back Squats (:2 down) “Front Porch”3 Sets:20/16 Calorie Row12 Alternating... Read More

“Fallish”For Time:400 Meter Run-then-2 Rounds:10 Strict Press (95/65)10 Burpees Over the Bar-then-400 Meter Run 2 Rounds:10 Push Press (115/85)10 Burpees Over the Bar-then-400 Meter Run... Read More

3 Sets:6-8 Strict Pull Ups (:2 down)12-15 Zottman Curls (:2 down)8-12 Pike Handstand Push-ups (:2 down)Rest 90 Seconds -then- 3 Sets:8-12 Deficit Push Ups (:2... Read More