WOD

“Jurassic Park”For Time:1 Mile Run50 Alternating Dumbbell Snatches (50/35)100 Weighted Sit-ups (20/14)150 Double Unders200 Meter Farmers Carry (53/36) Recipe of the Week:Here is another great... Read More

“Not The EMOM-ma”Every 90 Seconds For 21 Minutes:Hang Power Clean + Power Clean Meme of the Week:

Back SquatBuild to a heavy single–then–5 Reps @ 75% of your heaviest lift“Explore the Upside Down”6 Minute Ladder: (1/2, 2/4, 3/6, 4/8, 5/10, etc….)Wall Facing... Read More

“Running Up That Hill”For Time: teams of 22 Mile Run100 Toes to Bar200 Double Unders100 Chest to Bar Pull-ups Quote of the Week:“Life is like... Read More

DeadliftBuild to a heavy single-then-5 Reps @ 75% of your heaviest lift “Seven”14 Minute AMRAP:7 Burpee Box Jump Overs14 Wall Balls (20)(11ft/9ft)21 Calorie Row Question... Read More

Front SquatBuild to a heavy single-then-5 Reps @ 75% of your heaviest lift“Scrappy”3 Rounds:10 Front Squats (185/125)7 Muscle-ups Recipe of the Week:Want to mix up... Read More

“Cardi-OW” 4 Rounds:500/400 Meter Row60 Meter Lunge70 Double Unders Meme of the Week:

“Warm-up”15 Minute AMRAP:10 Power Snatches (95/65)10 Toes to Bar10 Push Press (95/65)10 Box Jump Overs (24/20)-then-10 Minute Clock:Build to a heavy snatch Recovery of the... Read More

“Hakuna Tabata”8 Rounds (each)20 Seconds Work, 10 Seconds RestRow for CaloriesHollow RocksShuttle RunsRings Rows Question of the Week:What season of the year is your favorite?... Read More

Bench PressBuild to a heavy single-then–5 Reps @ 75% of your heaviest lift “Barrel”For Time:100 Push-ups EMOM – 10 Kettlebell Swings (53/36) Quote of the... Read More