WOD

Dead Stop DeadliftsBuild to a heavy set of 3 “Dawn of the Deadlift”5 Rounds:50 Double Unders7 Deadlifts Recipe of the Week:Here is another great recipe... Read More

“Three Stooges”20 Minute AMRAP: teams of 3 100/75 Calorie Row75 Bench Press (135/95)50 Team Sit-ups Meme of the Week:

“Open WOD 16.1”20 Minute AMRAP:10 Overhead Lunges (95/65)8 Bar Facing Burpees10 Overhead Lunges8 Chest to Bar Pull-Ups

“Sonic”25 Minute AMRAP:800 Meter Run30 Box Jumps (24/20)30 Kettlebell Swings (53/36)

Pause Back SquatsBuild to heavy set of 3 “Hurty Thirty”3 Rounds:30 Wall Balls (20/14)30 Sit-ups Quote of the Week:“The mind is the most important part... Read More

“Best Western”10 Rounds:10/8 Calorie Row30 Double Unders1 Clean (Heavy)Recipe of the Week:

“Disturbed”20 Minute EMOM:Minute 1 – Max Air SquatsMinute 2 – Max Dumbbell Snatches (50/35)Minute 3 – :45 PlankMinute 4 – Rest Meme of the Week:

“Strict Sandwich”For Time:800 Meter Run-then-1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10Strict Pull-upsStrict Press... Read More

Front SquatBuild to heavy set of 5 “Work Ladder”6 Minute Ladder: 2/2, 4/4, 6/6, etc…Dumbbell Step-ups (50/35)Burpees Box Brief:Bring A Friend Day is on Thursday!... Read More

“Open WOD 18.1”20 Minute AMRAP8 Toes to Bar10 Dumbbell Hang Clean & Jerks (50/35)14/12 Calorie Row Quote of the Week:“Well done is better than well... Read More