WOD

CleanBuild to a heavy single“Clock Work”5 Minute Clock:Run for Max Distance 5-minute rest For Time:Run Previous DistanceTomorrow’s Forecast:Slam Ball – Shuttle Run – Box Jump... Read More

“Hot Air”5, 3 Minute AMRAP’s:20/15 Calorie Row16 Meter Kettlebell Lunge (53/36)3 Wall Climbs16 Meter Kettlebell Lunge3-minute rest Tomorrow’s Forecast:Clean – Run Question of the Week:Would... Read More

“Open for Business”4 Rounds:75 Double Unders:45 Second L-Sit25 Kettlebell Swings (53/36)15 Burpees Tomorrow’s Forecast:Row – Lunge – Wall Climb Quote of the Week:“You’re not defined... Read More

“DVB”For Time:1 Mile Run with Wall Ball (20/14) 8 Rounds:10 Wall Balls (20/14)1 Rope Climb 800 Meter Run with Wall Ball 4 Rounds:10 Wall Balls1... Read More

“Starsky & Hutch”3 Rounds: teams of 22 Minutes Slam Balls (35/25)2 Minutes Partner Sit-ups (20/14)2 Minutes Bike for Calories2 Minutes Rest Tomorrow’s Forecast:Run – Wall... Read More

1 Hang Clean & Jerk + 1 Clean & Jerk “TLC”10 Minute AMRAP: teams of 3Clean and Jerks @75-85% of today’s complex Tomorrow’s Forecast:Slam Balls... Read More

“Play It Again”5 Minute AMRAP:3 Rounds:15 Pull-ups9 Burpees-then-Max Calorie Row5-minute rest 5 Minute AMRAP:2 Rounds:12 Chest to Bar Pull-ups9 Burpee Box Jump Overs (24/20)-then-Max Calorie... Read More

“Tear Drop”15 Minute AMRAP:100 Double Unders65 Air Squats30 Dumbbell Snatch (50/35) Tomorrow’s Forecast:Pull-ups – Burpees – Row Quote of the Week:“I find that the harder... Read More

Pause Front Squat Heavy Set of 2 “WMD”12 – 9 – 6 Front SquatsBar Muscle-ups Recipe of the Week:Often times we struggle to consume protein... Read More

“Static Shock”3 Rounds: teams of 21500/1200 Meter Row70 Push-ups + Dip Hold100 Sit-ups + Side Plank Tomorrow’s Forecast:Front Squats – Muscle-ups Box Brief:Weightlifting clinic is... Read More