WOD

“Grunt Work”For Time:800 Meter Run3000/2100 lbs Clean800 Meter Run2000/1400 lbs Clean800 Meter Run1000/700 lbs Clean Question of the Week:What’s one thing you enjoy about living... Read More

Back Squat3 @ 70% of 1RM3 @ 80%3+ @ 90% “House Stark”10 Rounds:10 Wall Balls (20/14)6 Knee to Elbows Quote of the Week:“We are what... Read More

Bench Press5 @ 65% of 1RM5 @ 75%5+ @ 85%“Zodiac”12 Minute AMRAP:12 Push-ups12 Hollow Rocks12 Hang Dumbbell Snatches (50/35) Recipe of the Week:Tired of meal... Read More

Every 90 Seconds for 21 MinutesHang Clean + Clean Box Brief:We have a limited schedule on Friday to celebrate Veteran’s Day. We will have 8:30... Read More

“Halen”For Time: teams of 2100 Calorie Row100 Box Jump Overs (24/20)50 Toes to Bar50 Front Rack Kettlebell Lunges (53’s/36’s)50 Toes to Bar100 Box Jump Overs... Read More

“Devious”21 Minute Ladder:100 Meter Run10 Double Unders5 Sit-ups200 Meter Run20 Double Unders10 Sit-ups300 Meter Run30 Double Unders15 Sit-ups400 Meter Run40 Double Unders20 Sit-ups500 Meter Run50... Read More

Back Squat5 @ 65% of 1RM5 @ 75%5+ @ 85% “What a Cluster”5 Rounds:5 Squat Clean Thrusters (135/95)10 Chest to Bar Pull-ups Quote of the... Read More

Back Squat5 @ 40% of 1RM5 @ 50%5 @ 60% “Escape Artist”3 Rounds:15 Handstand Push-ups10 Kettlebell Box Step Overs (24/20) (53’s/36’s)5 Devil’s Press (50’s/35’s) Recipe... Read More

“Jamboree”20 Minute AMRAP: teams of 310 Weighted Sit-ups (20/14)5 Shuttle Runs10 Box Jumps (24/20) Meme of the Week:

Bench Press5 @ 40% of 1RM5 @ 50%5 @ 60% “Swing”4 Rounds:30 Kettlebell Swings (53/36)20 Ring Dips Nutrition of the Week:What happens if I overdo... Read More