WOD

“Shiplap”20 Minute EMOM:Even – Row for CaloriesOdd – Sit-ups Tomorrow’s Forecast:Clean – Run Meme of the Week:After Monday’s workout.

“Sore Eyes”4 Rounds:20 Burpees20 Push Press (75/55)20 Box Jumps (24/20)20 Power Snatch (75/55) Tomorrow’s Forecast:Row – Sit-ups Box Brief:The holidays are coming to a close... Read More

“Players Choice”1RM SquatBack SquatFront SquatOverhead Squat Gymnastic TestMax Muscle-upsMax Pull-upsMax Strict HSPU Conditioning Test500 Meter Row50 Calorie Bike400 Meter Run Tomorrow’s Forecast:Burpees – Push Press... Read More

“Cindy”20 Minute AMRAP:5 Pull-ups10 Push-ups15 Air Squats -OR-“Mary”20 Minute AMRAP:5 HSPU10 Pistols15 Pull-ups Tomorrow’s Forecast:Players Choice Quote of the Week:“Don’t bother just to be better... Read More

“New Year, New You”For Time:1000 Meter Row100 Double Unders50 Calorie Bike100 Double Unders1000 Meter Run Recipe of the Week:We found a healthier protein packed version... Read More

“Hand Warmer”22 Minute AMRAP:2 Rope Climbs22 Kettlebell Swings (53/36)22 Push-ups Tomorrow’s Forecast:Row – Double Unders – Run Box Brief:New years schedule:Friday, December 31st – New... Read More

“Double Double”15 Minute AMRAP:30 Double Unders20 Wall Balls (20/14)30 Double Unders15 Toes to Bar Tomorrow’s Forecast:Rope Climbs – Kettlebell Swings – Push-ups Box Brief:The holidays... Read More

“Say Mercy”20 Minute Clock:Buy In – 150 Burpees* Start with 4 Minute Row for CaloriesWhatever Calories achieved in 4 minutes will be taken off the... Read More

“Clean Sweep”3 Rounds:800 Meter Run20 Power Cleans (135/95) (165/110) (185/125)8 Bar Muscle-ups Tomorrow’s Forecast:Burpees – Row – Bench Press Box Brief:New years schedule:Friday, December 31st... Read More

“12 Days of Christmas”200 Meter Run2 HSPU3 Deadlifts (275/185)4 Thrusters (95/65)5 Ring Dips6 Pull-ups7 Box Jumps (24/20)8 Wall Balls (20/14)9 Knees to Elbows10 KBS (53/36)11... Read More