WOD

Deadlift5 @ 75% of 1RM3 @ 85%1+ @ 95% “Hard Work”For Time:400 Meter Run100 Meter Farmers Carry (72/53)800 Meter Run100 Meter Farmers Carry400 Meter Run... Read More

“Tag”20 Minute AMRAP: teams of 215/12 Calorie Row8 Handstand Push-ups1 Rope Climb Meme of the Week:

Hang Squat CleansBuild to a heavy single “Saruman”3 Rounds:10 Burpees Over the Bar10 Squat Cleans (155/105) Box Brief:Weightlifting clinic is Saturday at 11 am with... Read More

Strict Press5 @ 75% of 1RM3 @ 85%1+ @ 95% “Rejects”3 Rounds:25 Push-ups30 Kettlebell Swings (53/36)35 Sit-ups40 Double Unders Question of the Week:If your wardrobe... Read More

“Hat Trick”3, 5 Minute AMRAPs:500/400 Meter Row30 Wall Balls (20/14)15 Pull-ups5-Minute Rest Box Brief:We have a limited afternoon schedule tomorrow. The last class will be... Read More

Deadlift3 @ 70% of 1RM3 @ 80%3+ @ 90% “Ramp”1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 –... Read More

“Burgers & Fries”5 Rounds::30 Burpees:30 Rest:30 Russian Twist (36/24):30 Rest:30 Rope Climbs:30 Rest Meme of the Week:

“Sake Bomb”20 Minute EMOM:Minute 1 – 1 SnatchMinute 2 – 200 Meter Run Nutrition of the Week:Gearing up for a healthy new year!We made it... Read More

Strict Press3 @ 70% of 1RM3 @ 80%3+ @ 90% “Under the Bridge”5 Rounds:10 Front Squats (155/105)15 Ring Dips50 Double Unders Question of the Week:What... Read More

“Open WOD 18.1”20 Minute AMRAP:8 Toes to Bar10 Dumbbell Hang Clean & Jerks (50/35)14/12 Calorie Row Quote of the Week:“When we love, we always strive... Read More