Bad Bar

Tuesday August 21, 2018   WOD: 21-15-9 Deadlift Thrusters   **You will have one bar today. Same weight for both movements. Choose a medium thruster weight.


Friday August 17, 2018 WOD: 4 rounds of: 30 second plank hold immediately into, AMRAP of unbroken handstand push-ups **Rest 2 minutes between rounds   **A missed rep or excessive amount of [...]

Afleck Party

Thursday August 16, 2018 WOD: 1 mile run buy in… then, immediately into… 3 rounds of: 12 Chest to Bar Pull-ups 42 Sit-ups then immediately into.. 100 Ball Slams   **Modify [...]


Wednesday August 15, 2018 WOD: AMRAP in 20 minutes: 10,11,12,13,14……. Calorie Row Wall Balls (20,14)   **At the call of Go, start with a 10 calorie row and 10 wall balls. For the [...]

Dumbbell Dreams

Tuesday August 14, 2018 Strength Session: Strict Press 1-2-3-4-5-4-3-2-1 **In a 1 minute time segment complete the reps above.  All reps to be completed at 75% of your 1RM and the reps should be [...]

Battle for Rest

Saturday August 11, 2018 WOD: In teams of 2 complete: AMRAP in 30 minutes of: 20/14 Calorie Row 20 Kettlebell Swings (medium weight) 20 Wall Balls (20,16) then…. Wall Jump Battle for the [...]