WOD

“A-train”30 Rounds: teams of 34 Shuttle Runs6 Burpees8 Box Jumps (24/20) Meme of the Week:

Concentric Front Squats4 x 3 @ 78% 4 Sets:5-10 Strict Toes to Bar10 Back Extensions:30 Front Rack Kettlebell March Box Brief:Bring A Friend Day is... Read More

Strict Press4 x 3 @ 75%-85% “Minty Fresh”2 Rounds:500/400 Meter Row25 Power Cleans (115/85)500/400 Meter Row25 Push Jerks (115/85) Question of the Week:What is the... Read More

Concentric Back Squats5 x 4 @ 70%“Burger”4 Rounds:3 Minutes On, 1 Minute Off5 Deficit Push-ups (45’s/25’s)10 Kettlebell Swings (72/53)15 Air Squats Quote of the Week:“Continuous... Read More

“Andy”7 Rounds:10 Clean & Jerks (135/95)5 Wall Walks3 Rope Climbs400 Meter Run Recipe of the Week:Simple, easy, delicious. Give it a try!

“Redacted”3 Rounds: teams of 22 Minute AMRAP:Medicine Ball Squat Cleans (20/14)2 Minute AMRAP:Row for Calories2 Minute AMRAP:Hand Release Push-ups Meme of the Week:

Concentric Front Squats3 x 2 @ 85% 3 Sets:20-30 GHD Sit-ups50 Foot Suitcase Carry (each side) Box Brief:Weightlifting clinic is Saturday at 11 am with Coach... Read More

8 Minute EMOM:2 Hang Power Snatch @ 65% “Jaws of Defeat”14 Minute AMRAP:5 Power Snatches (115/85)10 Chest to Bar Pull-ups15 Burpee Box Jump Overs (24/20)... Read More

Concentric Back Squats4 x 3 @ 78%“Super Sonic”For Time:500/400 Meter Row50 Push Press (75/55) Quote of the Week:“Hold fast, then, to this sound and wholesome... Read More

“Shark Tank”Buy-In – 800 Meter Run3 Rounds:50 Double Unders40 Wall Balls (20/14)30 Kettlebell Swings (53/36)20 Toes to Bar Recipe of the Week:Here is an interesting... Read More