“Spaceship”5 Rounds For Time:100m Single DB Farmers Carry200m Run30 Dumbbell Swings “Spaceship” (No Equipment Version)5 Rounds For Time:100m Odd-Object Carry200m Run30 Odd-Object SwingsRead More

“Mashed Potatoes”On the 0:00…5 Rounds of “Strict Cindy”50 Single Dumbbell Power Cleans On the 8:00…4 Rounds of “Strict Cindy”40 Dumbbell Goblet Squats On the 16:00…3 Rounds of “Strict Cindy”30 Alternating Single Arm Squat Clean Thrusters “Mashed Potatoes”( No Equipment Version)On the 0:00…Round #1:5 Rounds of “Sindee”50 Odd- Object Ground to Shoulder On the 8:00…4 Rounds...Read More

“Double Down”For Time:400m Run100 DU, 50 Sit-Ups, 400m Run80 DU, 40 Sit-Ups, 400m Run60 DU, 30 Sit-Ups, 400m Run40 DU, 20 Sit-Ups, 400m Run20 DU, 10 Sit-Ups, 400m Run “Double Down” (No Equipment Version)For Time:100 Line Hops, 50 Sit-Ups, 400m Run80 Line Hops, 40 Sit-Ups, 400m Run60 Line Hops, 30 Sit-Ups, 400m Run40 Line Hops,...Read More

With Equipment“Castaway”AMRAP 20:4 Strict Pull-ups8 Burpees12 Single Dumbbell Step Back Lunges Without Equipment“Castaway”AMRAP 20:8 Odd-Object Rows8 Burpees12 Odd-Object Step-Back LungesRead More

“Kevlar” AMRAP 15:3 Front Plank Pushups3 Strict Pull-Ups3 Turkish Sit-Ups3 Weighted Glute Bridges6’s, 9’s, 12’s… SUNDAY MOBILITY 1. Overhead Stretch on a Wall : 2 Minute Hold2. Shoulder to Floor: 1 Minute Each Side3. Puppy Pose: 2 Minute Hold4. Spiderman Hold: 3 Minutes Each Side5. Happy Baby: 2 Minute Hold6. Pike Stretch: 2-3 Minute Hold7....Read More

SUPPORT YOU LOCAL BOX FUNDRAISER WOD #1 10-min. AMRAP:10 squats9 dumbbell snatches, right arm10 push-ups9 dumbbell snatches, left arm ♀ 35 lb. ♂ 50 lb. “Rancy” 5 Rounds For Time:400m Run20 Alternating Dumbbell Snatches20 Single Arm Dumbbell OHS *Power Snatches change arms every rep*OHS change arms as athlete chooses “Rancy” (No Equipment Version) 5 Rounds...Read More

“Kalsnew” For Time:100 Alternating DB Clean and Jerks*OTM – 5 Burpees over DB “Kalsnew” (No Equipment Version) For Time:100 Odd-Object” Ground-to-Shoulder*OTM – 5 Burpees over “Odd-Object”Read More

“Dizzybat” AMRAP 18:60 Double-Unders30 Dumbbell Reverse Lunges15 Reverse Burpees “Dizzybat” (No Equipment Version) AMRAP 18:60 Line Hops30 “Odd-Object” Reverse Lunges15 Reverse BurpeesRead More

“Pipes” For Time:50-40-30-20-10: Sit-Ups50-40-30-20-10: Pushups25-20-15-10-5: Strict Pull-Ups “Pipes” (No Equipment Version) For Time:50-40-30-20-10: Sit-Ups50-40-30-20-10: Pushups50-40-30-20-10: “Odd-Object” RowsRead More

“Kelly’s House” 5 Rounds For Time:400m Run30 DB Goblet Thrusters30 Lateral Hops over DB “Kelly’s House” (No equipment version) 5 Rounds For Time:400m Run30 “Odd-Object” Thrusters30 Lateral Hops over “Odd-Object”Read More