WOD

“Bam Bam”5, 4-Minute AMRAPs:30/20 Calorie Row30 KBS (53/36) Max 10 Meter Shuttle Runs4-minute rest Tomorrow’s Forecast:Lunge – Box Jumps – Ring Dips Box Brief:The Weightlifting... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Open WOD 22.3” Tomorrow’s Forecast:Row – Kettlebell Swings – Shuttle Runs Box... Read More

“Open WOD 22.3”For time:21 pull-ups42 double-unders21 thrusters (95/65)18 chest-to-bar pull-ups36 double-unders18 thrusters (115/75)15 bar muscle-ups30 double-unders15 thrusters (135/85)

“Boiling Water”For Time: teams of 23500/2800 Meter Row200 Sit-ups175 Kettlebell Swings (53/36)175 Push-ups15 Rope Climbs Tomorrow’s Forecast:Open WOD 22.3! Meme of the Week:We know how... Read More

Front Squat – Heavy Set of 10 “Eleven”For Time:10 Front Squats + 1 Push Jerk (95/65)9 Front Squats + 2 Push Jerks8 Front Squats +... Read More

“Dude Where’s My Car”4 Minute AMRAP:400 Meter Run20 T2BMax Double Unders 1-minute rest 4 Minute AMRAP:400 Meter Run20 Pull-upsMax Double Unders 1-minute rest 4 Minute... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Open WOD 22.1” Tomorrow’s Forecast:Run – Double Unders – Gymnastics Box Brief:Saturday... Read More

“Open WOD 22.2”For Time:1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1Deadlifts (225/155)Bar-facing burpees10 Minute Time Cap Box Brief: Below is our schedule during the Open.Thursday – Goat DayFriday – The Open workout will be... Read More

“Stuck on You”5 Rounds:1 Minute Row for Calories1 Minute Sit-ups30 Seconds Kettlebell Swings (53/36)30 Seconds Push-ups1 Minute Rest Tomorrow’s Forecast:The Open! Meme of the Week:Exactly!

“Moving Tracks”10 Rounds:200 Meter Run30 Double Unders10 Burpees to Target Tomorrow’s Forecast:Row – Sit-ups – Kettlebell Swings – Push-ups