WOD

“Station Wagon”30 Minute EMOM:Minute 1 – Bike / Ski for CaloriesMinute 2 – Russian Kettlebell Swings (72/53)Minute 3 – 10 Meter Shuttle RunsMinute 4 –... Read More

Back Squat – Week 1Track A4 @ 50% of 1RM3 @ 60%2 @ 70%1 @ 75%1 @ 80%1 @ 85%Max Reps (6-10) @ 80% –OR–... Read More

“Bouncer”For Time:100 Double Unders1000 Meter Run100 Meter KB Goblet Lunge (53/36)1000 Meter Run100 Double Unders Tomorrow’s Forecast:Back Squat – Push-ups – Pull-ups Question of the... Read More

“Boom Boom Pow”@ 0:00For Time:21 Hang Power Cleans (185/125)18 Wall Walks15 Hang Power Cleans12 Wall Walks9 Hang Power Cleans6 Wall Walks @ 10:005 Rounds:15 Hand... Read More

“Mars Landing”10 Rounds:1 Deadlift (???)10 Toes to Bar15 Hand Release Push-ups Recipe of the Week:This week’s recipe will make for a great breakfast you can... Read More

“DB Anthem”18 Minute AMRAP:11 Dumbbell Snatches (50/35)10 Meter Single Arm Dumbbell Lunge (50/35)11 Dumbbell Snatches10 Meter Single Arm Dumbbell Lunge21 Box Jumps (24/20)7 Muscle-ups Tomorrow’s... Read More

“Tight Rope”Every 7 Minutes for 4 Rounds:800 Meter Run4 Rope Climbs Tomorrow’s Forecast:Snatches – Lunges – Box Jumps – Muscle-ups Box Brief:Weightlifting clinic is Saturday... Read More

Push JerkBuild to a heavy set of 2 “Two to Tango”20 Minute EMOM: teams of 2Partner A – 1 Minute Row for CaloriesPartner B –... Read More

“Golden Girls”For Time:150 Double Unders150 Sit-ups100 Wall Balls (20/14)50 Burpee Pull-ups Tomorrow’s Forecast:Push Jerk – Row Box Brief:Bring A Friend Day is on Thursday! Quote... Read More

CleanBuild to a heavy single “Clorox”20 Minute AMRAP:200 Meter Run3 CleansRecipe of the Week:One of our favorite snack recipes on the internet is right below!... Read More