August 31, 2020

"Born to Run"

For Time: 
400 Meter Run, 21 Burpees
400 Meter Run, 15 Burpees
400 Meter Run, 9 Burpees
200 Meter Run, 9 Power Cleans (115/85)
200 Meter Run, 15 Power Cleans (115/85)
200 Meter Run, 21 Power Cleans (115/85)

August 31, 2020

Overhead Squat Complex

On the Minute x 10: 
1 Power Snatch 
1 Tempo Overhead Squat @5551

"Empty Calories"

27-21-15-9:
Row Calories
Overhead Squats (95/65)

August 28, 2020

Back Squat

Heavy 7-5-3

"21 Savage"

For Time:
75/50 Calorie Assault Bike
21 Double Dumbbell Front Squats (50's/35's)
21 Double Dumbbell Push Presses (50's/35's)
21 Double Dumbbell Hang Clusters (50's/35's)

August 26, 2020

"Buttercup"

On the 3:00 x 5 Rounds:
2 Rope Climbs
25 AbMat Sit-ups
5 Deadlifts

August 25, 2020

"Kelly Rowland"

For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of "Kelly":
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24"/20")

August 25, 2020

"4EVER"

AMRAP 4:
27/21 Calorie Assault Bike 
27 Burpees
27 Chest to Bar Pull-ups 

Rest 4 Minutes 

AMRAP 4: 
21/15 Calorie Assault Bike 
21 Burpees
21 Toes to Bar 

Rest 4 Minutes 

AMRAP 4:
15/12 Calorie Assault Bike 
15 Burpees
15 Pull-ups

August 24, 2020

"It's Goin' Down"

21-18-15-12-9: 
Hang Power Snatches (75/55) 
Thrusters (75/55) 

After Each Set: 30 Double Unders

August 21, 2020

"Dumbo"

5 Rounds [25 Minute Time Cap]: 
21/15 Calorie Assault Bike 
18 Alternating Dumbbell Power Snatches (50/35)
15 Burpees
12 Single Dumbbell Box Step-ups (50/35) (24"/20")

August 19, 2020

"Strict Nicole”

AMRAP 20:
400 Meter Run
Max Strict Pull-ups

August 19, 2020

"Shoot Your Shot"

AMRAP 18:
45 Wallballs (20/14)
30/24 Calorie Row
15 Deadlifts (275/185)

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Recent WODs

September 22, 2020

September 21, 2020

September 17, 2020

September 15, 2020

September 14, 2020

September 10, 2020

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