Latest Wods

AMRAP in 12 minutes
15 Wall Ball Shots (20/14 lb)
5 Ring Rows
15 Wall Ball Shots (20/14 lb)
10 Ring Rows
Continue with this pattern, adding 5 Ring Rows every round.

For Time
50/40 calorie Row
40 GHD Sit-Ups
30 Chest-to-Bar Pull-Ups
20 Burpees over Dumbbell
100 foot Single-Arm Overhead Lunges (50/35 lb)

5 Rounds for Time
50 Double-Unders
10 Double Dumbbell Thrusters (2x50/35 lb)

7 Rounds for Time
10 Hand-Release Push-Ups
10 Alternating Dumbbell Clean-and-Jerks (50/35 lb)
10 Burpees over Dumbbell
Time Cap for each round: 3 minutes

AMRAP in 22 minutes
From 0:00-10:00, AMRAP of:
10 Pull-Ups
10 GHD Sit-Ups
Rest 2 minutes
From 12:00-22:00, AMRAP of:
16 Dumbbell Front Rack Reverse Lunges (2x50/35 lb)
32 Double-Unders

For Time
30 Power Snatches
Every minute on the minute starting at 0:00, perform:
5 Bar Facing Burpees

3 Rounds for Time
50 Wall Ball Shots (20/14 lb)
50 Kettlebell Swings (53/35 lb)
Perform the next round every 10 minutes.

AMRAP in 10 minutes
3 Power Cleans (185/125 lb)
6 Strict Handstand Push-Ups
9 Toes-to-Bars

For Time
From 0:00-8:00, perform:
21/18 calorie Assault Bike
5 Power Snatches (155/105 lb)
15/12 calorie Assault Bike
3 Power Snatches (155/105 lb)
9/6 calorie Assault Bike
1 Power Snatch (155/105 lb)

Rest 4 minutes

Then from 12:00-20:00, perform:
27/21 calorie Assault Bike
5 Squat Snatches (165/115 lb)
18/15 calorie Assault Bike
4 Squat Snatches (165/115 lb)

Rest 4 minutes

Finally from 24:00, perform:
45/36 calorie Assault Bike
9 Overhead Squats (185/125 lb)

Four Tabatas in 19 minutes
Tabata Push-Ups
Rest 1 minute
Tabata Inverted Ring Rows
Rest 1 minute
Tabata Stick Sit-Ups
Rest 1 minute
Tabata Jumping Split Lunges
Tabata is 20 second work, 10 second rest for 8 rounds.