WOD

“Atomic MOM”20 Minute EMOM:Minute 1 – 1 Clean & JerkMinute 2 – 15/12 Calorie Row Recipe of the Week:Meal prep doesn’t have to be boring!... Read More

“30 for 30”4 Rounds Each: 30 seconds on, 30 seconds offRope ClimbsBike for CaloriesStrict Pull-upsHollow RocksHand Release Push-ups Meme of the Week:

“Gluteus Maximus”For Time:2000/1800 Meter Row 200 Double Unders 200 Meter Walking Lunge Box Brief:We will have a limited schedule this Friday and next Monday because... Read More

5 Rounds Not for Time:10 Dumbbell Bench Press10 Dumbbell Single Arm Bent Over Row (each side)10-20 GHD Sit-ups Box Brief:We will have a limited schedule... Read More

Front Squats5 x 51 Pause Squat + 4 Front Squats “Indy”7 Minute Ladder: (2/2, 4/4, 6/6, etc….)Goblet Squats (53/36)Shuttle Runs Box Brief:We will have a... Read More

“Uppercut”5 Rounds:10 Dumbbell Step-ups (35s/25s) (20)5 Man Makers (35s/25s)-then-50 Unbroken Wall Balls (20/14)-or-70 Wall Balls (20/14) Recipe of the Week:Here is a little meal prep... Read More

Every 90 Seconds for 21 Minutes:Clean Pull + Power Clean Meme of the Week:

5 Rounds: Not for Time3 Front Squats (Heavy)5-10 Strict Pull-ups:15 Bike Sprint Box Brief:Bring A Friend Day is on Thursday.

“Grand Adventure”For Time:2000/1800 Meters150 Sit-ups100 Box Jumps (24/20) Box Brief:Apollo Games registration is live! https://competitioncorner.net/events/14479/details Welcome to the 13th annual Apollo Games! This year’s format... Read More

“Five Along”5 Minute AMRAP:15/12 Calorie Row15 Push-ups2-Minute Rest 5 Minute AMRAP:10 Ring Rows10 Burpees2-Minute Rest 5 Minute AMRAP:5 Cleans (165/115)5 Dumbbell Strict Press (50s/35s) Quote... Read More