WOD

“Open WOD 16.1”20 Minute AMRAP:10 Overhead Lunges (95/65)8 Bar Facing Burpees10 Overhead Lunges8 Chest to Bar Pull-ups Quote of the Week:“The battles that count aren’t... Read More

Strict Press5 @ 65% of 1RM5 @ 75%5+ @ 85% “Open WOD 15.4”8 Minute AMRAP:3 Handstand Push-ups3 Cleans (185/125)6 Handstand Push-ups3 Cleans9 Handstand Push-ups3 Cleans12... Read More

“Billboard Live”21 Minute AMRAP: teams of 2500 Meter Row100 Meter Farmers Carry40 Air Squats Box Brief:December 17th @ 10:30 a.m. we will host a White... Read More

SnatchBuild to a heavy single “Prep”8 Minute Ladder: (2,4,6,8,10, etc…)Bar Facing Burpees2 Snatches @ 70-75% of today’s 1RM Nutrition of the Week:We have two and... Read More

“Half Pipe”21 – 15 – 9 – 9 – 15 – 21Push Press (95/65)Front Rack Lunge (95/65)300 Meter Run after each round Question of the... Read More

Deadlift5 @ 65% of 1RM5 @ 75%5+ @ 85% “Evil Dead”6 Rounds:10 Deadlifts (225/155)10 Toes to Bar50 Double Unders Quote of the Week:“What you do... Read More

“Shockwave”3 Rounds:15 Chest to Bar Pull-ups20 Burpees15 Sumo Deadlift High Pulls (95/65) Box Brief:Congrats to Clinton for being the December Member of the Month at... Read More

“The Overtaker”Every 2 Minutes for 15 Rounds:1 Deadlift1 Hang Squat Clean1 Squat Clean1 Front Squat Meme of the Week:

“Carnival”20 Minute AMRAP:500 Meter Row30 Push-ups30 Sit-ups Box Brief:December 17th @ 10:30 a.m. we will host a White Elephant exchange at Apollo. Gift should be... Read More

“Rocky”10 Rounds:6 Thrusters (95/65)3 Bar Muscle-ups150 Meter Run Question of the Week:What’s your favorite Christmas movie?