WOD

“Simile”4 Rounds:1 Minute – Bike / Row for Calories1 Minute – Hollow Rocks1 Minute – Russian Kettlebell Swings (72/53)1 Minute – Dumbbell Step-ups (50/35) (24/20)1... Read More

“Flip Flops” 20 Minute AMRAP: 400/200 Meter Run Partner A: 20 Kettlebell Swings + 15 Sit-ups Partner B: 20 Wall Balls (20/14) + 15 Sit-upsRecipe... Read More

“Skippy”4 Rounds:50 Double Unders30 Hand Release Push-ups20 T2B2 Rope Climbs Tomorrow’s Forecast:Run – Kettlebell Swings – Wall Balls – Sit-ups Meme of the Week:

“Lead Foot”5 Minute AMRAP:Buy In – 50/35 Calorie Row10 Bar Facing Burpees10 Clean and Jerks (135/95)5-Minute Rest 5 Minute AMRAP:Buy In – 40/30 Calorie Row10... Read More

Front Squat10 @ 45% of 1RM10 @ 55%5 @ 65%5 @ 75%Max Reps @ 85%5 @ 75%5 @ 65%10 @ 55%10 @ 45% 3 Rounds:30... Read More

“Cliffhanger”20 Minute AMRAP:400 Meter RunMax Unbroken Muscle-ups Tomorrow’s Forecast:Front Squat – Core Quote of the Week:“In the middle of difficulty lies opportunity”Albert Einstein Box Brief:The... Read More

“Bargain Hunter”10 Rounds:3 Bar Muscle-ups5 Clean and Jerks (135/95)10 Bar Facing Burpees Recipe of the Week:Here is a great Red Pepper & Parmesan Tilapia recipe!... Read More

“Calculated Risk”30 Minute AMRAP:Run / Row for Max MetersEvery 3 Minutes – 15 Reverse Burpees (starting at 3:00) Tomorrow’s Forecast:Muscle-up – Clean & Jerk –... Read More

Deadlift + Core10 Sets Not for Time:3 Deadlifts50 Meter Front Rack KB Carry (Heavy) “Can’t Stand It”8 Minute AMRAP: teams of 2Partner A – Handstand... Read More

Back Squat10 @ 55%5 @ 65%3 @ 75%2 @ 85%Max @ 95% “Tarzan”For Time:800 Meter Run20 Thrusters (135/95)10 Rope ClimbsTomorrow’s Forecast:Deadlift – Front Rack Carry... Read More