WOD

“UFC”5 Rounds:15 Wall Balls (20/14) (16/12) (14/10)15 Box Jumps (24/20)15 Sumo Deadlift High Pulls (75/55) (65/45) (55/35)15 Push Press (75/55) (65/45) (55/35)1-Minute Rest Recipe of... Read More

“Take the L”5, 3 Minute AMRAPs:20/16 Calorie Row10 Shuttle RunsMax L-SitRest 3 Minutes Meme of the Week:

10 Minute EMOM:2 Power Cleans “Open WOD 15.4”8 Minute AMRAP:3 Handstand Push-ups3 Cleans (185/125)6 Handstand Push-ups3 Cleans9 Handstand Push-ups3 Cleans12 Handstand Push-ups6 Cleans15 Handstand Push-ups6... Read More

“Green Beans”For Time:1000 Meter Run25 Pull-ups50 Sit-ups800 Meter Run20 Chest to Bar Pull-ups600 Meter Run15 Strict Pull-ups30 V-Ups400 Meter Run10 Ring Muscle-ups20 V-Ups (15/10) Box... Read More

Negative Back SquatBuild to heavy set of 2 “First Floor”15 Minute AMRAP:50 Double Unders25-ft Overhead Walking Lunge, Arm 1 (50/35)25-ft Overhead Walking Lunge, Arm 2... Read More

Pause Front SquatBuild to a heavy set of 3 “10 Cubed”For Time:1000 Meter Run (800) (600)100 Air Squats (80) (60)10 Bar Muscle-ups Recipe of the... Read More

Strict Press1 – 1 – 1 – 1 – 1 Push Press3 – 3 – 3 – 3 – 3 Push Jerk5 – 5 –... Read More

“Longy & Grindy”4 Rounds: teams of 22 Minute AMRAP – Medicine Ball Squat Cleans (20/14)2 Minute AMRAP – Bike for Calories2 Minute AMRAP – Hand... Read More

10 Minute EMOM:3 Hang Power Snatches “Open 14.1”10 Minute AMRAP:30 Double Unders15 Power Snatches (75/55)

“Swoop”21 Minute AMRAP:500 Meter Row40 Sit-ups30 Box Jumps (24/20)20 Thrusters (75/55)10 Strict Toes to Bar Quote of the Week:“By being yourself, you put something wonderful... Read More