WOD

Front Squat5×3 @31X1 “Audible”3, 4 Minute AMRAPs:10 Ring Dips10 Power Cleans (135/95)20 Wall Balls (20/14)2-Minute Rest Recipe of the Week:What to mix up your normal... Read More

“Lothbrok”2 Rounds: teams of 2100 Meter Row200 Meter Row300 Meter Row400 Meter Row500 Meter Row Tomorrow’s Forecast:Front Squat – Ring Dips – Power Cleans –... Read More

Deadlifts5×3 @ 20X1 “Tatum”10 Minute AMRAP:Weighted Step-ups (50/35)(24/20)At the top of each minute starting at 0:00 complete 20 Double Unders. Tomorrow’s Forecast:Row Recovery of the... Read More

Strict Press5×3 @20X1 “Push It”16 Minute AMRAP:10 Ring Rows8 Burpees Over the Bar6 Shoulder to Overhead (155/105) Tomorrow’s Forecast:Deadlift – Step-ups – Double Unders Question... Read More

“4th of July 1776”4 Rounds: teams of 2300 Meter Run Together24 Toes to Bar24 Box Jumps24 Goblet Squats (53/36)24 Hand Release Push-ups24 Calories Row24 Kettlebell... Read More

Push Press + Push Jerk5 Sets:2 Push Press + 2 Push Jerk “Keg Toss”For Time:42 Russian Kettlebell Swings (72/53)21 Push Press (95/65)30 Russian Kettlebell Swings15... Read More

“Jungle Book”4 Rounds: teams of 21000 Meter Row5 Rope Climbs Tomorrow’s Forecast:Push Press – Push Jerk – Kettlebell Swings Box Brief:Next Monday is the 4th... Read More

Snatch + Overhead Squat7 Sets:1 Snatch + 1 Overhead Squat “Kenobi”15 Minute AMRAP:400 Meter Run7 Power Snatches (115/80)7 Handstand Push-ups Tomorrow’s Forecast:Row – Rope Climbs... Read More

“Fire Truck”7 Minute Ladder:2 Burpees2 Shuttle Runs4 Sit-ups4 Burpees4 Shuttle Runs8 Sit-ups6 Burpees6 Shuttle Runs12 Sit-upsEtc…..Rest 5 Minutes 7 Minute Ladder:Pick up where you left... Read More

Pause Back Squats8×2 “Fractured Fran”5 Rounds:9 Thrusters (95/65)9 Pulls-ups Tomorrow’s Forecast:Burpees – Shuttle Runs – Sit-ups Quote of the Week:“The key is in not spending... Read More