WOD

Back SquatBuild to A Heavy Set of 10 “Shot Clock”12 Minute Ladder:1 Muscle-up15 Wall Balls (20/14)2 Muscle-ups15 Wall Balls3 Muscle-ups15 Wall BallsEtc… Recipe of the... Read More

“Running Up the Score”20 Minute EMOM:Even – 20 Sit-ups + Max Dumbbell Snatches (50/35)Odd – 200 Meter Run Tomorrow’s Forecast:Back Squat – Muscle-ups – Wall... Read More

“Hoop Dreams”3 Rounds:50 Second L-sit40 Meter KB Lunge (53/36)30 Box Jumps (24/20)20 Ring Dips Tomorrow’s Forecast:Sit-ups – Snatches – Run Recovery of the Week:Have you... Read More

“Bam Bam”5, 4-Minute AMRAPs:30/20 Calorie Row30 KBS (53/36) Max 10 Meter Shuttle Runs4-minute rest Tomorrow’s Forecast:Lunge – Box Jumps – Ring Dips Box Brief:The Weightlifting... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Open WOD 22.3” Tomorrow’s Forecast:Row – Kettlebell Swings – Shuttle Runs Box... Read More

“Open WOD 22.3”For time:21 pull-ups42 double-unders21 thrusters (95/65)18 chest-to-bar pull-ups36 double-unders18 thrusters (115/75)15 bar muscle-ups30 double-unders15 thrusters (135/85)

“Boiling Water”For Time: teams of 23500/2800 Meter Row200 Sit-ups175 Kettlebell Swings (53/36)175 Push-ups15 Rope Climbs Tomorrow’s Forecast:Open WOD 22.3! Meme of the Week:We know how... Read More

Front Squat – Heavy Set of 10 “Eleven”For Time:10 Front Squats + 1 Push Jerk (95/65)9 Front Squats + 2 Push Jerks8 Front Squats +... Read More

“Dude Where’s My Car”4 Minute AMRAP:400 Meter Run20 T2BMax Double Unders 1-minute rest 4 Minute AMRAP:400 Meter Run20 Pull-upsMax Double Unders 1-minute rest 4 Minute... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Open WOD 22.1” Tomorrow’s Forecast:Run – Double Unders – Gymnastics Box Brief:Saturday... Read More