WOD

“Alter Ego”20 Minute AMRAP:30 Double Unders20 Ring Push-ups30 Double Unders10 Strict Pull-ups Tomorrow’s Forecast:Row – Hollow Rocks – Run – Sumo Deadlift High Pull Recovery... Read More

Back Rack Reverse LungeBuild to a heavy set of 4 “Bloomin’ Bunions”14 – 12 – 10 – 8 – 6 – 4 – 2Double Kettlebell... Read More

“Layover”For Time:50 Burpee Box Jump Overs (24/20) 2-minute rest 5 Rounds:10 Power Cleans (95/65)10 Push Press (95/65) Tomorrow’s Forecast:Lunges – Toes to Bar Quote of... Read More

“Shot Caller”5 Rounds:21 Wall Balls (20/14)18 Alternating Dumbbell Snatches (50/35)15 Box Jumps (24/20)12 Toes to Bar Box Brief:Save the Date. October 16 is our 10... Read More

“No New Friends”3 Rounds:50 Double Unders15 Burpees -then- 800 Meter Run Tomorrow’s Forecast:Wall Balls – Snatches – Box Jumps – Toes to Bar Box Brief:Save... Read More

“Maximus”3 Rounds:Max Strict Pull-upsMax Strict Press (115/75)Max Calorie Row in 20 secondsMax L-sit Tomorrow’s Forecast:Double Unders – Burpees – Run Box Brief:Bring A Friend Day... Read More

Deadlift9 – 7 – 5 – 3 – 5 – 7 – 9 “Leave A Message”For Time: teams of 2100 Ring Rows Tomorrow’s Forecast:Pulls-ups –... Read More

“Handful”20 Minute AMRAP:400 Meter Run3 Rope Climbs15 Hand Release Push-ups30 Sit-ups Tomorrow’s Forecast:Deadlifts – Ring Rows Box Brief:Bring A Friend Day is on Thursday! Save... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- 5 Rounds:2 Minutes – Goat 12 Minutes – Goat 2 Recipe of... Read More

“Sun Burn”5 Rounds:Row 400 MetersRun 400 Meters OR “Hinshaw Week 10 – Day 2”3 Sets:600 Meter Easy Run1 Minute Rest Directly Into400 Meter Moderate Run100... Read More