WOD – April 1, 2019

Part I

In teams of 2 or 3, alternate complete rounds, complete as many rounds as possible in 15 minutes:14 Calorie Row7 Thrusters (95/65)7 Strict Pull Ups

-Rest until the clock hits 20:00

Part II

In teams of 2 or 3, alternate complete rounds, complete as many rounds as possible in 15 minutes:9 Calorie Row9 Burpee Box Jump/Step Overs9 […]

By |March 31st, 2019|WOD|0 Comments

WOD – March 29, 2019


2 Rounds for time:800 Meter Run20 Overhead Squats (95/65)20 Pull Ups


3-4 Sets not for time:20 Glute Bridges/Hip Bridges (optional with bands)12 Golbet or Front Rack Barbell Walking Lunges

By |March 28th, 2019|WOD|0 Comments

WOD – March 28, 2019


3 Sets10 Dips20 Banded Tricep Extensions


4 rounds for time of:40 Double-Unders10 Push Presses (115/75 lbs)10 Toes to Bar *Then 2 Birthday Burpees for Bonnie!

By |March 27th, 2019|WOD|0 Comments

WOD – March 27, 2019


Part ITabata Kettlebell Swings

Part IIDeadlift 5-5-3-3-2-2


For Time:10-8-6-4-2Hang Power Cleans (135/95)Bupree Over the Bar

By |March 26th, 2019|WOD|0 Comments

WOD – March 26, 2019


Back Squat – 3×10-After each set complete a 400 Meter Run*Find a weight that challenges you to complete the 10 reps


With a Partner Complete 10 Rounds:25|20 Cal Assault Bike

By |March 25th, 2019|WOD|0 Comments

WOD – March 25, 2019


Part I

Tabata – Floor Press

Part II

3 Sets:Single Arm Rows x 10 reps each arm Front Delt. Raises w. plate x 10 reps


2 Sets:500 Meter Row*Set 1 should be around 60-70% and Set 2 should be a SPRINT!

By |March 24th, 2019|WOD|0 Comments

Open Workout 19.5

33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Time cap: 20 minutes

By |March 21st, 2019|WOD|0 Comments

WOD – March 21, 2019


Back Squats 5×3 Tempo Back Squats *Tempo 3111**There are TONS of benefits to tempo movements but one of our favorites is that you don’t need a lot of weight to make these challenging. This makes it a great tool for both beginners and pros- happy squatting!


7 Min AMRAP: 1 Toe 2 Bar 1 Burpee […]

By |March 20th, 2019|WOD|0 Comments

WOD – March 20, 2019


Bench Press 5×5


3 Rounds for time: 400 Meter Run 20 Box Jumps

By |March 19th, 2019|WOD|0 Comments

WOD – March 19, 2019


1 Round for completion: 200 Meter Farmer Carry 200 Meter OH Plate Walk


Think of today’s workout like everyone’s favorite In-N-Out order, 3×3.

3 Rounds for Reps:

3 Min AMRAP: 21 Cal Bike 12 KB Swings *Max Pull Ups with remaining time-Rest 3:00 Min

By |March 18th, 2019|WOD|0 Comments