WOD

Bench Press3 @ 70% of 1RM3 @ 80%3+ @ 90% “Bar Hopping”14 Minute AMRAP:2 Bar Muscle-ups40 Double Unders6 Deadlifts (255/175) Recipe of the Week:Looking for... Read More

“Pedigree”For Time: teams of 310,500 Meter RowAthletes switch every 250 meters. Meme of the Week:

Split JerkBuild to a heavy single 5 Sets::30 Chinese Plank:30 Russian Twist Nutrition of the Week:Hey Guys! Let’s work on ways to build meals. We... Read More

Back Squat3 @ 70% of 1RM3 @ 80%3+ @ 90% “Thunderbolt”8 Minute Ladder: (2, 4, 6, 8, 10, etc….)Kettlebell Facing Burpees10 Goblet Squats (53/36) after... Read More

“Atlas”5, 3 Minute Clocks:200 Meter Run10 Handstand Push-upsAMRAP Alternating Hang Dumbbell Clean & Jerks (50/35)1-Minute Rest Quote of the Week:“It is often the small steps,... Read More

Bench Press5 @ 65% of 1RM5 @ 75%5+ @ 85% “Shinedown”21 – 15 – 9Hand Release Push-upsSumo Deadlift High Pulls (115/80) Recipe of the Week:Here... Read More

“Burpee Please”4, 5 Minute Clocks:400 Meter Run30 Sit-ups2 Rope ClimbsAMRAP Burpees Nutrition of the Week:Let’s talk about healthy habits. Often times when approaching your nutrition,... Read More

“Better Together”20 Minute AMRAP: teams of 230 Box Jumps (30/24)30 Pull-ups30 Power CleansPower Clean weight increases each round. (135/95)…(155/105)…(185/125)…(205/145)…(225/155) Recovery of the Week:Tight hips? Follow... Read More

“Dodge, Duck, Dip, Dive and Dodge”5 Rounds:Minute 1 – Ring DipsMinute 2 – Shuttle RunsMinute 3 – Alternating Dumbbell Snatches (50/35)Minute 4 – Hollow Rocks... Read More

Back Squat5 @ 65% of 1RM5 @ 75%5+ @ 85%“Take 5”5 Rounds:8 Thrusters (115/80)12 Toes to Bar16/13 Calorie Row Quote of the Week:“Alone, we can... Read More