WOD

“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

“Strict Lynne”5 Rounds:Max Unbroken Bench Press @ BodyweightMax Unbroken Strict Pull-upsRest a maximum of 5 minutes between rounds Recipe of the Week:We realized our recipe... Read More

“Born to Run”18 Minute Ladder:4 / 8 / 12 / 16 / etc…Kettlebell Swings (53/36)Sit-upsEvery 3 Minutes – 200 Meter Run Tomorrow’s Forecast:Bench Press –... Read More

ThrusterHeavy Set of 3 “Buster Brown”15 – 12 – 9 – 6 – 3Thrusters (115/85)Bar Facing Burpees Tomorrow’s Forecast:Kettlebell Swing – Sit-up – Run Recovery... Read More

Hinshaw Week 6 – Day 14 Rounds:1000 Meter Moderate Run1 Minute Rest400 Meter Moderate Run2 Minute Rest200 Meter Easy Run30 Seconds Rest Tomorrow’s Forecast:Thrusters –... Read More

“All Aboard”5 Minute AMRAP at each station:teams of 4-5Sled Pull (90/45)Prowler Push (45/25)Axle Bar Cleans (145/95)Rope ClimbsBike for Calories Tomorrow’s Forecast:Run Quote of the Week:“The... Read More