WOD

“Stand & Deliver”16 Minute AMRAP:10 Double Dumbbell Step-ups (50s/35s) (24/20)100 Meter Dumbbell Farmers Carry (50s/35s)200 Meter Run:30 Second L-Sit Tomorrow’s Forecast:Wall Ball – Box Jump... Read More

Deadlift – Week 4Track A4 @ 55% of 1RM3 @ 65%2 @ 75%1 @ 80%1 @ 86%1 @ 94% Track B5 Reps Moderate5 Reps Moderate5... Read More

“Preppy”5 Minute AMRAP:Buy In – 50/35 Calorie Row10 Thrusters (95/65)6 Bar Facing Burpees10 Power Snatch (95/65)6 Bar Facing Burpees 5-minute rest 5 Minute AMRAP:Buy In... Read More

“Annie on the Run”50 – 40 – 30 – 20 – 10Double UndersSit-ups200 Meter run after each round Tomorrow’s Forecast:Thruster – Burpee – Snatch –... Read More

“Front Loaded”18 – 15 – 12 – 9 – 6 – 3Hang Squat Cleans (95/65)Pull-upsLateral Bar Over Burpees Recipe of the Week:This looks like a... Read More

“Roped”21 Minute EMOM:Minute 1 – Double UndersMinute 2 – L-SitMinute 3 – Rope Climbs Tomorrow’s Forecast:Clean – Pull-up – Burpee Meme of the Week:A more... Read More

“Excuse Me?!”40 Minute AMRAP:1000/800 Meter Row400 Meter Run200 Meter Double Kettlebell Front Rack Carry (53s/36s)40 Box Jumps (24/20)20 Handstand Push-ups Tomorrow’s Forecast:Double Under – L-Sit... Read More

Deadlift – Week 3Track A4 @ 55% of 1RM3 @ 65%2 @ 75%1 @ 80%1 @ 86%1 @ 91%Max Reps (6-10) @ 86% Track B6... Read More

“Karen”For Time:150 Wall Balls (20/14) Tomorrow’s Forecast:Deadlift – Push-up – Pull-up Box Brief:Registration for the Apollo Games is live!! There is a sheet of paper... Read More

Front SquatHeavy Set of 3 Push PressHeavy Set of 3 ThrusterHeavy Set of 3 Recipe of the Week:Here is a great summer dish that’s and... Read More