WOD

Strict Press5×5 “Dolce”For Time:21 – 15 – 9 – 15 – 21Pull-upsPush Press (95/65)Tomorrow’s Forecast:Snatch – Shuttle Run Box Brief:Bring A Friend Day is on... Read More

Deadlift5×5 “Giddy Up”For Time:100 Meter Run10 Deadlifts (315/205)10 Burpee Box Jump Overs (30/24)200 Meter Run20 Deadlifts (225/155)20 Bar Facing Burpees400 Meter Run40 Deadlifts (135/95)40 Burpees... Read More

Back Squat5×5 “Body Language”20 Minute AMRAP:20 Calorie Row30 Push-ups40 Sit-ups50 Air Squats Tomorrow’s Forecast:Run – Deadlifts – Burpees Quote of the Week:“Do not let what... Read More

“Chad”For Time:1000 Box Step-ups (20”) (45/35lb Ruck or Weight)

Snatch Grip Push PressHeavy Set of 3 Overhead SquatHeavy Set of 2 Snatch Balance Heavy Set of 1 “Randy”For Time:75 Power Snatch (75/55) Officer Randy... Read More

“Nate”20 Minute AMRAP:2 Muscle-ups4 Handstand Push-ups8 KBS (72/53) Submitted by his family:As early as the sixth grade, Nate Hardy wrote a paper about becoming a... Read More

“Laura” 21 Minute AMRAP: teams of 2 30 Calorie Row 20 Lateral Bar Over Burpees 10 Power Cleans (155/105) Box Brief:Special Agent Laura Schwartzenberger, 43,... Read More

For Time:1 mile Run100 Pull-Ups200 Push-Ups300 Air Squats1 mile RunAll with a Weight Vest (20/14 lb) Box Brief: In case you’re unfamiliar, “Murph” is a... Read More

Power Clean and Power Jerk + Squat Clean and Split JerkBuild to a heavy complex “Say Grace”3 Rounds:50 Double Unders10 Clean and Jerks (135/95)Box Brief:Hell... Read More

“Old Town Road”For Time: teams of 3120/90 Calorie Row120 Burpees120 Box Jump Overs (24/20)60/45 Calorie Row60 Burpees60 Box Jump Overs800 Meter Farmers Carry (53s/36s) Tomorrow’s... Read More