WOD

“Jungle Book”4 Rounds: teams of 21000 Meter Row5 Rope Climbs Tomorrow’s Forecast:Push Press – Push Jerk – Kettlebell Swings Box Brief:Next Monday is the 4th... Read More

Snatch + Overhead Squat7 Sets:1 Snatch + 1 Overhead Squat “Kenobi”15 Minute AMRAP:400 Meter Run7 Power Snatches (115/80)7 Handstand Push-ups Tomorrow’s Forecast:Row – Rope Climbs... Read More

“Fire Truck”7 Minute Ladder:2 Burpees2 Shuttle Runs4 Sit-ups4 Burpees4 Shuttle Runs8 Sit-ups6 Burpees6 Shuttle Runs12 Sit-upsEtc…..Rest 5 Minutes 7 Minute Ladder:Pick up where you left... Read More

Pause Back Squats8×2 “Fractured Fran”5 Rounds:9 Thrusters (95/65)9 Pulls-ups Tomorrow’s Forecast:Burpees – Shuttle Runs – Sit-ups Quote of the Week:“The key is in not spending... Read More

Romanian Deadlift5×5 “Vecna”4 Rounds:6 Muscle-ups20 Meter Double KB Front Rack Lunge (53s/36s)20 Box Jumps (24/20) Recipe of the Week:Here is another great meal prep idea.... Read More

“Swiffer”20 Minute Clock – Every 2 Minutes5 Rounds:2 Clean and Jerks5 Rounds:1 Clean and Jerk Tomorrow’s Forecast:Romanian Deadlifts – Muscle-ups – Lunges – Box Jumps... Read More

“The Other Guys”25 Minute AMRAP: teams of 2600 Meter Run-then-3 Rounds:10 Burpees20 Sit-ups30 Dumbbell Snatch (50/35) Tomorrow’s Forecast:Clean & JerksRecovery of the Week:Time for our... Read More

Bench Press5×5 “Training Bra”6 Rounds:50 Double Unders15 Hand Release Push-ups Tomorrow’s Forecast:Run – Burpees – Sit-ups – DB Snatches Question of the Week:What is you... Read More

Front Squats5×5 “Battletoads”18 Minute AMRAP:6 Front Squats (155/105)12 Toes to Bar18 Calorie Row Tomorrow’s Forecast:Bench Press – Double Unders – Hand Release Push-ups Quote of... Read More

Deadlift7×3“Vacation”5 Rounds: not for time10-20 GHD Sit-ups50 Meter Suitcase Carry Right Hand50 Meter Suitcase Carry Left Hand Recipe of the Week:This week we have another... Read More