WOD

“Lungs”For Time:2000 Meter Row200 Double Unders1 Mile Run Question of the Week:When is it okay to put Christmas decorations up? Box Brief:We proudly present to... Read More

“Hallo-Wod”6 Minute AMRAP: teams of 210 Snatches (115/80)31 Air Squats3-Minute Rest 6 Minute AMRAP: teams of 210 Shoulder to Overhead (155/105)31 Goblet Squats (53/36)3-Minute Rest... Read More

Bench Press5 @ 75% of 1RM3 @ 85%1+ @ 95% “Day-to-Day”3 Rounds:100 Meter Farmers Carry (53’s/36’s)15 Chest to Bar Pull-ups20 Dumbbell Push Press (35’s/25’s) Recipe... Read More

Every 90 Seconds For 21 Minutes:Hang Snatch + Snatch Meme of the Week:

“Stronger”5 Minute Clock:1000/800 Meter RowAMRAP Box Jump Overs (24/20)5-Minute Rest 5 Minute Clock:Burpees to 6″ Target5-Minute Rest 5 Minute Clock:1000/800 Meter RowAMRAP Wall Balls (20/14)... Read More

Back Squat5 @ 75% of 1RM3 @ 85%1+ @ 95%“Fifth Element”5 Rounds:10 Overhead Lunges (135/95)50 Double Unders Question of the Week:Vampires or Werewolves?

“Forever 21”21 Minute EMOM:Minute 1 – 200 Meter RunMinute 2 – 15 Toes to BarMinute 3 – 6 Cleans (165/115) Quote of the Week:“You can,... Read More

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