WOD

Deadlifts5×3 @ 20X1 “Tatum”10 Minute AMRAP:Weighted Step-ups (50/35)(24/20)At the top of each minute starting at 0:00 complete 20 Double Unders. Tomorrow’s Forecast:Row Recovery of the... Read More

Strict Press5×3 @20X1 “Push It”16 Minute AMRAP:10 Ring Rows8 Burpees Over the Bar6 Shoulder to Overhead (155/105) Tomorrow’s Forecast:Deadlift – Step-ups – Double Unders Question... Read More

“4th of July 1776”4 Rounds: teams of 2300 Meter Run Together24 Toes to Bar24 Box Jumps24 Goblet Squats (53/36)24 Hand Release Push-ups24 Calories Row24 Kettlebell... Read More

Push Press + Push Jerk5 Sets:2 Push Press + 2 Push Jerk “Keg Toss”For Time:42 Russian Kettlebell Swings (72/53)21 Push Press (95/65)30 Russian Kettlebell Swings15... Read More

“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