WOD

“Better Together”20 Minute AMRAP: teams of 230 Box Jumps (30/24)30 Pull-ups30 Power CleansPower Clean weight increases each round. (135/95)…(155/105)…(185/125)…(205/145)…(225/155) Box Brief:Have a friend that wants... Read More

“Dodge, Duck, Dip, Dive and Dodge”5 Rounds:Minute 1 – Ring DipsMinute 2 – Shuttle RunsMinute 3 – Alternating Dumbbell Snatches (50/35)Minute 4 – Hollow Rocks... Read More

“Tiff”25 Minute Clock:Run 1.5 MilesThen perform as many rounds as possible of:11 Chest to Bar Pull-ups7 Hang Squat Cleans (155/105)7 Push Press (155/105) Box Brief:This... Read More

“No Smoking”20 Minute AMRAP:1 Deadlift (???)3 Muscle-ups15 Push-ups30 Double Unders Recipe of the Week:

“Henny”6 Rounds:200 Meter Easy Jog400 Meter Fast Run100 Meter Walk Meme of the Week:

Split Jerk Strict Press3 x 3 Jerk Balance3 x 3 Split JerkBuild to heavy single

“Bumpy Cruise”25 Minute AMRAP: teams of 312/9 Calorie Row10 Toes to Bar50 Meter Farmers Carry (72’s/53’s)

“Plundering”For time:50 Double Unders40 Wall Balls (20/14)30 Box Jump Overs (24/20)20 Power Clean & Jerks (135/95)10 Burpee Pull-ups20 Power Clean & Jerks (135/95)30 Box Jump... Read More

Front SquatBuild to a heavy single Bench PressBuild to a heavy single Strict Pull-upsPerform 1 max set Recipe of the Week:Here is a breakfast of... Read More

“Hallo-Wod”6 Minute AMRAP: teams of 210 Snatches (115/85) (T1 95/65) (T2 75/55)31 Sit-ups 3-Minute Rest 6 Minute AMRAP: teams of 210 Shoulder to Overhead (155/105)... Read More