WOD

“Cram-Berry”7 Minute AMRAP:8 Thrusters (115/85)6 Bar Facing Burpees4 Bar Muscle-ups3-minute rest 7 Minute AMRAP:8 Power Snatch (115/85)6 Bar Facing Burpees4 Bar Muscle-ups Recipe of the... Read More

“BFF”20 Minute AMRAP: teams of 2Partner A – 200 Meter RunPartner B – AMRAPSit-upsPush-upsBox Jumps (24/20) Tomorrow’s Forecast:Thrusters – Burpees – Muscle-ups Meme of the... Read More

“Battleship”25 Minute AMRAP: teams of 2Row for MetersEvery time partners switch, the athlete coming off the rower must complete 25 sit-ups. They cannot switch again... Read More

“Uplifting”15 Minute Ladder:2 Devil Presses (35s/25s)4 Dumbbell Step-ups (35s/25s) (24/20)6 Pull-ups4 Devil Presses8 Dumbbell Step-ups12 Pull-ups6 Devil Presses12 Dumbbell Step-ups18 Pull-upsEtc…Keep adding 2, 4 &... Read More

“So Fresh, So Clean”10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Power Cleans (135/95)Ring Dips200... Read More

“Sumo”20 Minute AMRAP:3 Wall Climbs9 Sumo Deadlift High Pulls (72/53)16 Meter Kettlebell Lunge (72/53) Box Brief:Weightlifting clinic is Saturday at 11 am with Coach Ricky.... Read More

“Slim Fast”For Time:2000 Meter Row200 Double Unders1 Mile Run -OR- Hinshaw Week 7 – Day 23 Sets:400 Meter Moderate/Fast Run90 Seconds Rest800 Meter Moderate/Fast Run90... Read More

“Clean Air”Every 3 Minutes for 7 Rounds:200 Meter Run1 Clean + Hang Clean Tomorrow Forecast:Row – Run – Jump Rope Box Brief:Congrats to Cari for... Read More

“From the Top”Tabata 8 Rounds (each) – 20 Seconds On, 10 Seconds OffRow for CaloriesHollow RocksBox Jumps (24/20)Ring Push-ups Tomorrow’s Forecast:Cleans – Run Question of... Read More

“Foot Locker”5 Rounds:9 Toes to Bar15 Wall Balls (20/14)-then-5 Rounds:9 Power Snatch (75/55)15 Overhead Squats (75/55) Tomorrow’s Forecast:Row – Hollow Rocks – Box Jumps –... Read More