Wednesday, 01 July 2020

"Dirt Devil" On the 4:00 x 5 Rounds: 5 Devil Presses (50's/35's) 10 Over-and-Back Hops Over Dumbbell 15 Double Dumbbell Squats (50's/35's) 10 Over-and-Back Hops Over Dumbbell 5 Devil Presses (50's/35's)

Tuesday, 30 June 2020

"Underground" For Time [30 Minute Cap]: 100 Double Unders, 50 AbMat Sit-ups 25 Hand Release Push-ups 80 Double Unders, 40 AbMat Sit-ups 20 Hand Release Push-ups 60 Double Unders, 30 AbMat Sit-ups 15 Hand Release Push-ups 40 Double Unders, 20 AbMat Sit-ups 10 Hand Release Push-ups 20 Double Unders, 10 AbMat Sit-ups 5 Hand Release Push-ups Every 3 Minutes [Starting at 0:00]: 12/9 Calorie Assault Bike

Monday, 29 June 2020

"Laces Out" AMRAP 18: 6 Pull Ups 9 Push Presses (135/95) 15 Deadlifts (135/95) 21 Wallballs (20/14)

Friday, 26 June 2020

"Red Zone" 30-20-10-20-30: Single Dumbbell Hang Power Snatch (50/35) Single Dumbbell Thrusters (50/35)

Thursday, 25 June 2020

"Onside Kick" AMRAP 16: 3 Toes to Bar, 50' Walking Lunge, 50' Bear Crawl 6 Toes to Bar, 50' Walking Lunge, 50' Bear Crawl 9 Toes to Bar, 50' Walking Lunge, 50' Bear Crawl … [Add 3 Toes to Bar Each Round]

Wednesday, 24 June 2020

"Hook and Ladder" [On the 0:00] 1 Round: 30 Lateral Dumbbell Burpees 30 Single Dumbbell Hang Clean and Jerks (50/35) [On the 5:00] 2 Rounds: 15 Lateral Dumbbell Burpees 15 Single Dumbbell Hang Clean and Jerks (50/35) [On the 10:00] 3 Rounds: 10 Lateral Dumbbell Burpees 10 Single Dumbbell Hang Clean and Jerks (50/35)

Tuesday, 23 June 2020

"Hot Route" AMRAP 18: Buy-In: 1 Mile Run AMRAP In Time Remaining: 50 Double Unders 35 Air Squats 20 Dumbbell Plank Rows (50's/35's)

Monday, 22 June 2020

"7-on-7" AMRAP 7: 4 Strict Pull-ups 8 Double Dumbbell Step Back Lunges (50's/35's) 12 Push-ups 16 AbMat Sit-ups Rest 3 Minutes AMRAP 7: 4 Strict Pull-ups 8 Single Dumbbell Step Back Lunges (50/35) 12 Push-ups 16 AbMat Sit-ups

Friday, 19 June 2020

"Cookie Monster" AMRAP 15: 20 Power Snatches (95/65) 40 Double Unders 20 Burpees 40 Double Unders

Thursday, 18 June 2020

"Cash Back" 50-35-20-35-50: AbMat Sit-ups After Each Round: 10 Double Dumbbell Push Press (50's/35's) 50 Meter Double Dumbbell Walk* 1 Arm Overhead + 1 Arm at Hang

Wednesday, 17 June 2020

"Speed Dating" 5 Rounds: AMRAP 2: 2 Rounds Strict Cindy Max Reps Dumbbell Movement (50's/35's) Rest 1 Minute Between Rounds Round 1: Double Dumbbell Power Cleans Round 2: Double Dumbbell Front Squats Round 3: Double Dumbbell Hang Squat Cleans Round 4: Double Dumbbell Power Clean and Jerks Round 5: Double Dumbbell Clusters

Tuesday, 16 June 2020

"thank u, next" 5 Rounds: 30 Double Unders 15 Single Arm Dumbbell Thrusters (50/35) Directly Into… 5 Rounds: 30 Double Unders 15 Single Arm Dumbbell Overhead Squats (50/35)

Monday, 15 June 2020

Bench Press 20 mins to build to a heavy set of five reps. "Pay Dirt" 10 Rounds: 200 Meter Run 9 Double Dumbbell Burpees (50's/35's)

Friday, 12 June 2020

Back Squats 20 mins to build to a heavy set of 5 reps "Lactaid" AMRAP 20: 10 Air Squats, 30 Double Unders, 200 Meter Run 20 Air Squats, 30 Double Unders, 200 Meter Run 30 Air Squats, 30 Double Unders, 200 Meter Run 40 Air Squats, 30 Double Unders, 200 Meter Run 50 Air Squats, 30 Double Unders, 200 Meter Run … Continue to Add (10) Squats Per Round

Thursday, 11 June 2020

"Sleepy Hollow" Tabata Intervals [8 Rounds of :20 Work + :10 Rest]: Bike Calories Single Dumbbell Strict Press (Alternate Arms Every Round) Hollow Hold Push-ups Complete All 8 Rounds at Each Station Before Advancing

Wednesday, 10 June 2020

"Fight Gone Bad" 3 Rounds For Reps: 1 Minute Wallballs (20/14) 1 Minute Sumo Deadlift High Pulls (75/55) 1 Minute Box Jumps (20") 1 Minute Push Press (75/55) 1 Minute Calorie Row 1 Minute Rest

Tuesday, 09 June 2020

"Quarter Zip" AMRAP 25: 400 Meter Run and then.. 3 Rounds 4 Strict Pull Ups 8 Kettlebell Swings (70/53) 12 Kettlebell Reverse Lunges (70/53)

Monday, 08 June 2020

"Sweat Sixteen" AMRAP 16: 100 Meter Farmers Carry (50's/35's) 15 Toes to Bar 20 Deadlifts (95/65) *Double Dumbbell Deadlift 50/35 Optional

Friday, 05 June 2020

WOD? Show up and find out. “Pain is a relatively objective, physical phenomenon; suffering is our psychological resistance to what happens. Events may create physical pain, but they do not in themselves create suffering. Resistance creates suffering. Stress happens when your mind resists what is... The only problem in your life is your mind's resistance to life as it unfolds. ” ― Dan Millman

Thursday, 04 June 2020

“Warning: If you are reading this then this warning is for you. Every word you read of this useless fine print is another second off your life. Don't you have other things to do? Is your life so empty that you honestly can't think of a better way to spend these moments? Or are you so impressed with authority that you give respect and credence to all that claim it? Do you read everything you're supposed to read? Do you think every thing you're supposed to think? Buy what you're told to want? Get out of your apartment. Meet a member of the opposite sex. Stop the excessive shopping and masturbation. Quit your job. Start a fight. Prove you're alive. If you don't claim your humanity you will beco

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