WOD

“Hypoxia”For Time:400 Meter Run 4 Rounds:10 Burpee Box Jump Overs (24/20)20 Pull-ups30 Dumbbell Squats (50/35) 400 Meter Run Recipe of the Week:We’re always looking for... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “5k Row”For Time:Row 5000 Meters -OR- Hinshaw Week 1, Day 26 Sets:4... Read More

“Quick Question”18 Minute AMRAP:30/23 Calorie Row20 Single KB Push Presses (53/36)30 Weighted Wall Ball Sit-ups (20/14) Tomorrow’s Forecast:Row – Run – GOAT Recovery of the... Read More

Deadlift – Week 1Track A4 @ 50% of 1RM3 @ 60%2 @ 70%1 @ 75%1 @ 80%1 @ 85%Max Reps (6-10) @ 80% Pull-up +... Read More

Tall CleansHeavy Set of 3 “Put A Ring On It”10 Rounds:3 Muscle-ups6 Front Squats (165/105)36 Double Unders Tomorrow’s Forecast:Deadlifts – Push-ups – Pull-ups Quote of... Read More

“Meet the Press”18 Minute AMRAP:15/12 Calorie Row12 Toes to Bar9 Strict Press (95/65)15/12 Calorie Row12 Toes to Bar15 Push Press (95/65)15/12 Calorie Row12 Toes to... Read More

“Three Little Birds”20 Minute AMRAP: teams of 39 Slam Balls (35/25)9 Shuttle Runs9 Box Jumps (24/20)9 Shuttle Runs Tomorrow Forecast:Row – Toes to Bar –... Read More

CleanBuild to a heavy single“Clock Work”5 Minute Clock:Run for Max Distance 5-minute rest For Time:Run Previous DistanceTomorrow’s Forecast:Slam Ball – Shuttle Run – Box Jump... Read More

“Hot Air”5, 3 Minute AMRAP’s:20/15 Calorie Row16 Meter Kettlebell Lunge (53/36)3 Wall Climbs16 Meter Kettlebell Lunge3-minute rest Tomorrow’s Forecast:Clean – Run Question of the Week:Would... Read More

“Open for Business”4 Rounds:75 Double Unders:45 Second L-Sit25 Kettlebell Swings (53/36)15 Burpees Tomorrow’s Forecast:Row – Lunge – Wall Climb Quote of the Week:“You’re not defined... Read More