WOD

Deadlift15 – 12 – 9 – 6 – 3 “Voicemail”3 Rounds:400 Meter Run21 Box Jumps (24/20)21 Toes to Bar Tomorrow’s Forecast:Cleans – Push Jerk Box... Read More

“Stay Awhile”For Time:100 Double Unders-then-4 Rounds:15 Burpees to a Target15 Wall Balls (20/14)-then-100 Double Unders-then-4 Rounds:15 Burpees to a Target15 Wall Balls-then-100 Double Unders Box... Read More

“Shopaholic”20 Minute AMRAP: teams of 2Partner A200 Meter Run Partner B – AMRAPHang Dumbbell Snatch (50/35)Ring DipsSingle Dumbbell Push Press (50/35)Sit-ups Tomorrow’s Forecast:Double Unders –... Read More

“Move Along”30 Minute Clock:5 Minutes – Single Dumbbell Step-up (50/35) (24/20)5 Minutes – Row for Calories4 Minutes – Single Dumbbell Devil Presses4 Minutes – Row... Read More

Back Squat – Week 2Track A4 @ 55% of 1RM3 @ 65%2 @ 75%1 @ 80%1 @ 83%1 @ 88%Max Reps (6-10) @ 83% -OR-... Read More

“Joker”For Time:10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Deadlift (225/155)1 – 2 – 3... Read More

“Black Tar”20 Minute AMRAP:10 Snatches (95/65) (115/75) (135/85)10 Knee to Elbow10 Lateral Burpees Recipe of the Week:Looking for easy ways to prep you veggies during... Read More

“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