WOD

“Strictly Down the River”25 Minute AMRAP:500 Meter Row3 Rounds of Strict Cindy1 Round of Strict Cindy = 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats... Read More

“Tabata Bing, Tabata Boom”4 Rounds (each): 40 Seconds Work, 20 Seconds RestKettlebell Swings (53/36)BurpeesDouble UndersRope Climbs Meme of the Week:

Bench Press3 @ 70% of 1RM3 @ 80%3+ @ 90%“Swole”5 Rounds:10 Push Press (115/80):30 L-Sit Nutrition of the Week:We have less than 50 days until... Read More

“Grunt Work”For Time:800 Meter Run3000/2100 lbs Clean800 Meter Run2000/1400 lbs Clean800 Meter Run1000/700 lbs Clean Question of the Week:What’s one thing you enjoy about living... Read More

Back Squat3 @ 70% of 1RM3 @ 80%3+ @ 90% “House Stark”10 Rounds:10 Wall Balls (20/14)6 Knee to Elbows Quote of the Week:“We are what... Read More

Bench Press5 @ 65% of 1RM5 @ 75%5+ @ 85%“Zodiac”12 Minute AMRAP:12 Push-ups12 Hollow Rocks12 Hang Dumbbell Snatches (50/35) Recipe of the Week:Tired of meal... Read More

Every 90 Seconds for 21 MinutesHang Clean + Clean Box Brief:We have a limited schedule on Friday to celebrate Veteran’s Day. We will have 8:30... Read More

“Halen”For Time: teams of 2100 Calorie Row100 Box Jump Overs (24/20)50 Toes to Bar50 Front Rack Kettlebell Lunges (53’s/36’s)50 Toes to Bar100 Box Jump Overs... Read More

“Devious”21 Minute Ladder:100 Meter Run10 Double Unders5 Sit-ups200 Meter Run20 Double Unders10 Sit-ups300 Meter Run30 Double Unders15 Sit-ups400 Meter Run40 Double Unders20 Sit-ups500 Meter Run50... Read More

Back Squat5 @ 65% of 1RM5 @ 75%5+ @ 85% “What a Cluster”5 Rounds:5 Squat Clean Thrusters (135/95)10 Chest to Bar Pull-ups Quote of the... Read More