WOD

Power CleanHeavy set of 1012 Minute CapMust be touch and go, unbroken set “Open WOD 14.4”For Time:60 Calorie Row50 Toes to Bar40 Wall Balls (20/14)30... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Open WOD 22.1” Tomorrow’s Forecast:Power Cleans – Row – Toes to Bar... Read More

Open WOD 22.115 Minute AMRAP:3 Wall Walks12 Dumbbell Snatches (50/35)15 Box Jump Overs Box Brief:The Open is here! Make sure to pick up your Raffle... Read More

“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