WOD

Snatch High Pull5 x 2 Muscle Snatch5 x 2 Power SnatchFind a heavy single. Question of the Week:Would you rather go to a concert or... Read More

Back Squat5 x 5 “House of Pain”10 Minute AMRAP:10 Box Jump Overs (24/20)20 Sit-upsQuote of the Week:“We will fail when we fail to try.”Rosa Parks... Read More

“Pringles”For Time:1000/900 Meter Row80 Wall Balls (20/14)60 Toes to Bar40 Handstand Push-ups200 Meter Farmers Carry (53s/36s) Recipe of the Week:We can’t wait to try this... Read More

“At World’s End”20 Rounds: teams of 28 Box Jumps (24/20)6 Shuttle RunsPartner A completes 1 full round while partner B holds a plank Box Brief:Are... Read More

“12 Monkeys”3, 4 Minute AMRAPs:30/25 Calorie Row20 Ring DipsMax Power Cleans (135/95)(155/105)(185/135)4-Minute Rest Nutrition of the Week:Meal PrepLet’s go over how to mass prep a... Read More

Split Jerk Strict Press3 x 3 Jerk Balance3 x 3 Split JerkBuild to heavy single Question of the Week:Whose winning the Super Bowl? Box Brief:The... Read More

“Talladega Nights”24 Minute EMOM:Minute 1 – 10 Strict Pull-upsMinute 2 – 12 Dumbbell Step-ups (50’s/35’s)(20)Minute 3 – 10 Burpees + 20 Double Unders Quote of... Read More

“Lucky Charms”19 Minute AMRAP:20 Lunges10 Knee to Elbows20 Box Jumps (24/20)10 Push Jerks (135/95) Recipe of the Week:We have posted a breakfast recipe in a... Read More

“Proving”For Time: teams of 25000/4000 Meter Row 3 Sets::30 Side Plank (each):30 Chinese Plank Meme of the Week:

Hang Squat SnatchBuild to a heavy single “Sauron”3 Rounds:10 Power Snatches (115/85)75 Double Unders Nutrition of the Week:But how much do I need to eat... Read More