WOD

“Shot Caller”5 Rounds:21 Wall Balls (20/14)18 Alternating Dumbbell Snatches (50/35)15 Box Jumps (24/20)12 Toes to Bar Box Brief:Save the Date. October 16 is our 10... Read More

“No New Friends”3 Rounds:50 Double Unders15 Burpees -then- 800 Meter Run Tomorrow’s Forecast:Wall Balls – Snatches – Box Jumps – Toes to Bar Box Brief:Save... Read More

“Maximus”3 Rounds:Max Strict Pull-upsMax Strict Press (115/75)Max Calorie Row in 20 secondsMax L-sit Tomorrow’s Forecast:Double Unders – Burpees – Run Box Brief:Bring A Friend Day... Read More

Deadlift9 – 7 – 5 – 3 – 5 – 7 – 9 “Leave A Message”For Time: teams of 2100 Ring Rows Tomorrow’s Forecast:Pulls-ups –... Read More

“Handful”20 Minute AMRAP:400 Meter Run3 Rope Climbs15 Hand Release Push-ups30 Sit-ups Tomorrow’s Forecast:Deadlifts – Ring Rows Box Brief:Bring A Friend Day is on Thursday! Save... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- 5 Rounds:2 Minutes – Goat 12 Minutes – Goat 2 Recipe of... Read More

“Sun Burn”5 Rounds:Row 400 MetersRun 400 Meters OR “Hinshaw Week 10 – Day 2”3 Sets:600 Meter Easy Run1 Minute Rest Directly Into400 Meter Moderate Run100... Read More

“Taper Off”12 Minute Clock:1 Minute – Dumbbell Snatches (50/35)1 Minute – Double Unders2 Minutes – Dumbbell Snatches2 Minutes – Double Unders3 Minutes – Dumbbell Snatches3... Read More

Back Squat5 – 4 – 3 – 2 – 1Bench Press 5 – 4 – 3 – 2 – 1Tomorrow’s Forecast:Snatch – Double Unders Box... Read More

“Street Cred”For Time:800 Meter Run50 Burpee Box Jump Overs (24/20)400 Meter Run50 Chest to Bar Pull-ups800 Meter Run Tomorrow’s Forecast:Back Squat – Bench Press Quote... Read More