WOD

“Fallish”For Time:400 Meter Run-then-2 Rounds:10 Strict Press (95/65)10 Burpees Over the Bar-then-400 Meter Run 2 Rounds:10 Push Press (115/85)10 Burpees Over the Bar-then-400 Meter Run... Read More

3 Sets:6-8 Strict Pull Ups (:2 down)12-15 Zottman Curls (:2 down)8-12 Pike Handstand Push-ups (:2 down)Rest 90 Seconds -then- 3 Sets:8-12 Deficit Push Ups (:2... Read More

“Great Debate”18 Minute AMRAP:400 Meter RunMax Bodyweight Back Squats Meme of the Week:

“Travel Day”For Time: teams of 23500/3000 Meter Row400 Meter Farmers Carry (53s/36s)200 Sit-ups150 Push-ups Box Brief:Bring A Friend Day is on Thursday!

“Soda Pop”21 Minute AMRAP:5 Clean & Jerk (135/95) (115/85) (95/65)10 Pull-ups15 Box Jumps (24/20)@ 7:00 Minutes4 Clean & Jerks (165/115) (135/95) (115/85)8 Chest to Bar... Read More

Every 4:00 for 3 Sets:2 Pause Front Squats (:2 down) + Max Back Squats (:2 down)“Progressive”3 Sets:200 Meter Run15 Russian Kettlebell Swings (53/36)24/20 Calorie Row12... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- 5 Rounds:2 Minutes – Goat 12 Minutes – Goat 2 Box Brief:Our... Read More

3 Sets:6-8 Supinated Strict Pullup (:2 down)12-15 Dual Dumbbell Bicep Curl (:2 down)8-12 Pike Strict Handstand Push Up (:2 down)Rest 90 Seconds 3 Sets:6-8/side Alternating... Read More

“Zone Out”20 Minute AMRAP:Max MetersEvery 4:00 starting at 0:00 complete 30 Sit-ups Box Brief:Apollo Games is on Saturday!!!! Remind your classes each day to come... Read More

“Vegas Strong”For Time: teams of 2Buy In – 91 Power snatch (75/55)10 Rounds:200 Meter team run1 Rope climb17 Thrusters (75/55)Cash Out – 58 Synchronized burpees... Read More