WOD

“Empty Nester”4 Rounds: (24 Total Minutes)Tabata (6 Rounds – 20 Seconds On, 10 Seconds Off)Barbell Movement (45/35)Round 1 – Front Rack Reverse LungesRound 2 –... Read More

“Super Duper”20 Minute AMRAP:400 Meter Run20 Dumbbell Ground to Overhead (50/35)30 Sit-upsTomorrow’s Forecast:Lunges – Strict Press – Back Squat – Bent Over Row Box Brief:Through... Read More

Back Squat – Week 5Track A4 @ 55% of 1RM3 @ 65%2 @ 75%1 @ 80%1 @ 86%1 @ 92%1 @ ??? Track BFollow the... Read More

“Freedom Sauce”3 Minute AMRAP:21 Overhead Squats (95/65)21 Lateral Burpees Over BarMax Calorie Row 3-minute rest 3 Minute AMRAP:18 Overhead Squats (115/85)18 Lateral Burpees Over BarMax... Read More

“Pass Interference”3 Rounds:15 Deadlifts (135/95)15 Pull-ups 3 Rounds:12 Front Squats (135/95)12 Chest to Bar Pull-ups 3 Rounds:9 Shoulder to Overhead (135/95)9 Bar Muscle-ups Box Brief:Through... Read More

“S-Core Board”For Time:50 – 40 – 30 – 20 – 10Single Dumbbell Reverse Lunges (50/35)Sit-upsCalorie Row Tomorrow’s Forecast:Deadlifts – Pull-ups – Front Squats – Shoulder... Read More

“Alternative”20 Minute AMRAP:200 Meter Run2 Muscle-ups4 Handstand Push-ups8 Kettlebell Swings (72/53)2 Muscle-ups4 Handstand Push-ups8 Kettlebell Swings Tomorrow’s Forecast:Lunges – Sit-ups – Row Box Brief:The CrossFit... Read More

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

“Apologies”25 Minute AMRAP:600 Meter Run10 Power Cleans (115/85)10 Bar Facing Burpees8 Power Cleans8 Bar Facing Burpees6 Power Cleans6 Bar Facing Burpees Tomorrow’s Forecast:Strength Day Quote... Read More

“This Could Be Us”25 Minute Clock:Buy In – 5000 Meter Row -then- AMRAPWall Balls (20/14) Recipe of the Week:We’re very excited to give this one... Read More