WOD

“The Deuce”18 Minute AMRAP: teams of 2Max Kettlebell Swings (53/36) + Bar Hang200 Meter RunMax Box Jumps (24/20) + Handstand Hold200 Meter RunMax Russian Twists... Read More

“Open House”20 Minute AMRAP:400 Meter Run30 Sit-ups20 Push-ups10 Strict Pull-ups Tomorrow’s Forecast:Kettlebell Swings – Run – Box Jumps – Russian Twists Box Brief:We are going... Read More

“Free Guy”PressesStrict PressPush PressPush Jerk Body WeightMax Unbroken Double UndersMax L-SitMax Handstand Hold Girl WODAnnie50-40-30-20-10 Double-UndersSit-Ups Fran21-15-9 Thrusters (95/65)Pull-Ups Grace30 Clean and Jerks (135/95) Tomorrow’s... Read More

“Return to Sender”2 Rounds:1000/800 Meter Row30 Single Dumbbell Hang Clean and Jerks (50/35)50 Single Dumbbell Box Step-ups (24/40) (50/35)5 Rope Climbs Tomorrow’s Forecast:Player’s Choice Quote... Read More

“Open Test”20 Minute AMRAP:50 Wall Balls (20/14)50 Double Unders40 Box Jumps (24/20)40 T2B30 C2B Pull-ups30 Burpees20 Cleans (145/100)20 Jerks (145/100)10 Snatches (145/100)10 Ring Muscle-ups Recipe... Read More

“Empty Nester”4 Rounds: (24 Total Minutes)Tabata (6 Rounds – 20 Seconds On, 10 Seconds Off)Barbell Movement (45/35)Round 1 – Front Rack Reverse LungesRound 2 –... Read More

“Super Duper”20 Minute AMRAP:400 Meter Run20 Dumbbell Ground to Overhead (50/35)30 Sit-upsTomorrow’s Forecast:Lunges – Strict Press – Back Squat – Bent Over Row Box Brief:Through... Read More

Back Squat – Week 5Track A4 @ 55% of 1RM3 @ 65%2 @ 75%1 @ 80%1 @ 86%1 @ 92%1 @ ??? Track BFollow the... Read More

“Freedom Sauce”3 Minute AMRAP:21 Overhead Squats (95/65)21 Lateral Burpees Over BarMax Calorie Row 3-minute rest 3 Minute AMRAP:18 Overhead Squats (115/85)18 Lateral Burpees Over BarMax... Read More

“Pass Interference”3 Rounds:15 Deadlifts (135/95)15 Pull-ups 3 Rounds:12 Front Squats (135/95)12 Chest to Bar Pull-ups 3 Rounds:9 Shoulder to Overhead (135/95)9 Bar Muscle-ups Box Brief:Through... Read More