WOD

“Fortitude”30 Minute EMOM:Even – 15/12 Calorie RowOdd – 15 Burpees Question of the Week:Why do you want to be/stay healthy?

Front Squat5 x 3-then-1 Max Effort Set @ 75% of heaviest 3 “Flash”12 Minute AMRAP:30 Double Unders6 Chest to Bar Pull-ups9 Wall Balls Quote of... Read More

“Bad Cindy”20 Minute AMRAP:5 Strict Pull-ups10 Deficit Push-ups (45’s/25’s)15 Squats w/ Plate (45/25) Recipe of the Week:Here is a different way to meal prep your... Read More

“3 Ninjas”For Time: Teams of 3210 Kettlebell Swings (53/36)210 Sit-ups150 Lunges (53/36)150 Burpees15 Rope Climbs900 Meter Farmers Carry (53s/36s) Meme of the Week:

10 Minute EMOM:1 Clean & Jerk “Bogus Journey”For Time:1000 Meter Row30 Clean & Jerks (155/105) Recovery of the Week:Want the secret to recovery? Watch the... Read More

Box Squats5 x 5 “Clancy”5 Rounds:400 Meter Run15 Back Squats (115/80) Question of the Week:Would you rather vacation on a cruise ship or a resort?... Read More

Strict Press6 x 2“Jumper”18 Minute AMRAP:15 Box Jumps (24/20)12 Push Press (115/80)9 Toes to Bar Tomorrow’s Forecast:Run – Squats Quote of the Week:“It is never... Read More

Deadlift 5 x 2 “TGIF”For Time:400 Meter Run-then-3 Rounds:10 Pull-ups12 Step-ups (24/20)(50/35)-then- 800 Meter Run -then-3 Rounds:10 Pull-ups12 Step-ups-then-400 Meter Run Recipe of the Week:Here... Read More

“Grindstone”20 Minute EMOM:Even – 3 High Hang Power SnatchesOdd – 10 Perfect Push-ups Tomorrow’s Forecast:Run – Pull-ups – Step-ups Meme of the Week:

“Wingman”For Time: teams of 2100 Toes to bar200 Kettlebell Swings (53/36)300 Air SquatsEvery 2-minutes starting at 0:00 both athletes perform 8 shuttle runs. Tomorrow’s Forecast:Snatch... Read More