WOD

“Ontario”20 Minute AMRAP: teams of 312/9 Calorie Row7 Power Cleans (155/105)1 Rope Climb Meme of the Week:

6 Sets:3 Deadlifts (heavy)5 Tall Box Jumps10/8 Calorie SprintRest 3 Minutes between sets Christmas Schedule:Saturday, December 23rd – 8:30 & 9:30Monday, December 25th – Christmas... Read More

5 Sets:2 Push Press + 2 Push Jerk “Run, Sit, Press”5 Rounds:200 Meter Run30 Sit-ups15 Shoulder to Overhead (115/85) Question of the Week:What’s a fun... Read More

Back Squat5 x 3 @ 75% with 3-4 second pause at the bottom “Days of Thunder”3 Rounds:50 Double Unders25 Kettlebell Swings (53/36)50 Foot Kettlebell Overhead... Read More

“Ronnie!”30 Rounds: teams of 21 Bar Muscle-up1 Deadlift (315/225)2 Handstand Push-ups-then-30 Rounds:1 Power Clean (225/155)3 Bar Facing Burpees5 V-UpsRecipe of the Week:This might be the... Read More

“Super Mario”20 Minute EMOM:Minute 1 – 13/10 Calorie BikeMinute 2 – 50 Double UndersMinute 3 – 8 Dumbbell Step-ups (24/20)(50/35)Minute 4 – :45 Plank Meme... Read More

Bench Press6 x 2 @ 75-80% 3 Rounds:10 Barbell Skull Crushers8-10 Dumbbell Bicep Hammer Curls Box Brief:Weightlifting clinic is Saturday at 11 am with Coach Ricky.... Read More

Front Squats4 x 1 @ 50X1 at 85% “Karen”For Time:150 Wall Balls Question of the Week:What is your favorite Christmas movie? Box Brief:Bring A Friend... Read More

Hang Clean + Split JerkSet 1-2 @75%Set 3-4 @80%Set 5-6 @85% “Autumn”24 – 18 – 12 – 6Calorie RowToes to Bar12 – 9 – 6... Read More

“Rush Hour”30 Minute AMRAP: teams of 2100 Double Unders40 Overhead Squats (95/65)30 Bar Facing Burpees20 Chest to Bar Pull-ups10 Wall WalksRecipe of the Week:This week’s... Read More