WOD

“Fight the Feeling”5 Rounds:1 Minute Single Dumbbell Lunges (50/35)1 Minute Dumbbell Snatches (50/35)1 Minute Row for Calories1 Minute Rest Box Brief:On Labor Day we will... Read More

“Midline Miles”For Time:50 Sit-ups200 Meter Run50 Sit-ups400 Meter Run50 Sit-ups800 Meter Run50 Sit-ups1 Mile Run -OR- Hinshaw Week 5 – Day 25 Sets:500 Meter Moderate... Read More

Deadlift – Week 5Track A4 @ 55% of 1RM3 @ 65%2 @ 75%1 @ 80%1 @ 86%1 @ 92%1 @ ??? Track BFollow the same... Read More

“Filthy Fifty”For Time:50 Box Jumps (24/20)50 Jumping Pull-ups50 KBS (35/26)50 Walking Lunges50 Knees to Elbows50 Push Press (45/35)50 Sit-ups50 Wall Balls (20/14)50 Burpees50 Double UndersTomorrow’s... Read More

“Herky Jerky”Every 5 Minutes for 4 Rounds:500/400 Meter Row12 Jerks (185/135) Tomorrow’s Forecast:Filthy Fifty Quote of the Week:“Be thankful for what you have; you’ll end... Read More

“Screwball”20 Minute AMRAP:50 Wall Balls (20/14)40 Box Jumps (24/20)30/24 Calorie Row20 Toes to Bar10 Bar Muscle-upsRecipe of the Week:We found another easy recipe for any... Read More

“Stand & Deliver”16 Minute AMRAP:10 Double Dumbbell Step-ups (50s/35s) (24/20)100 Meter Dumbbell Farmers Carry (50s/35s)200 Meter Run:30 Second L-Sit Tomorrow’s Forecast:Wall Ball – Box Jump... Read More

Deadlift – Week 4Track A4 @ 55% of 1RM3 @ 65%2 @ 75%1 @ 80%1 @ 86%1 @ 94% Track B5 Reps Moderate5 Reps Moderate5... Read More

“Preppy”5 Minute AMRAP:Buy In – 50/35 Calorie Row10 Thrusters (95/65)6 Bar Facing Burpees10 Power Snatch (95/65)6 Bar Facing Burpees 5-minute rest 5 Minute AMRAP:Buy In... Read More

“Annie on the Run”50 – 40 – 30 – 20 – 10Double UndersSit-ups200 Meter run after each round Tomorrow’s Forecast:Thruster – Burpee – Snatch –... Read More