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Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of: Thrusters right arm Thrusters left arm "One-hand" pull-up right arm (left hand grabs the right wrist) "One-hand" pull-up left arm (right hand grabs the left wrist) Big Dawgs: As Rx'd (Use 53lb kettlebell plus 5lb... read more →

Front squat 3-3-3-3-3 reps then... AMRAP in 12 minutes: 5 Thrusters (35% of 3-rep front squat max) 10 Burpees Big Dawgs: Perform as Rx'd Pack: Use 25% of 3-rep front squat max for thrusters Pups: Use 33lb barbell for thrusters

"Joshie" Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups Big Dawgs: As Rx'd Pack: Scale weight on dumbell snatch and sub kipping pullups for L's Pups: Sub barbell instead of... read more →

"Linda" 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time. Big Dawgs: perform as prescribed Pack: scale as needed Pups: substitute med ball cleans for barbell cleans

Complete as many rounds as possible in 20 minutes of: 15 Double-unders 15 GHD Sit-ups 15 Back extensions Post rounds completed to comments Big Dawgs: complete as Rx'd Pack: sub 60 skips instead of 15 double-unders Pups: sub 60 skips and sub 15 sit-ups instead of GHDs

400 meter walking lunge Post WOD challenge: Tabata pushups, 8 rounds

Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post WOD challenge: "Pullup ladder" Do 1 pull up the first minute. 2 Pull ups the second minute. 3 Pull ups the third minute. Continue as long as you are able. Welcome to Mack Willis our newest member!

"Not that brutal" 21-15-9 reps of: Box Jumps KB Swings (53, 35) Push ups GHD Sit ups Big Dawgs: as prescribed Pack: scale KB weight Pups: scale KB weight and sub situps for GHD situps *New information in upcoming events!! Check it out*

Complete as many rounds as possible in twenty minutes of: 25 Burpees Body weight back squat, 15 reps Big Dawgs: Perform this WOD as Rx'd (full body weight) Pack: Perform this WOD with a less than body weight back squat Pups: Perform this WOD with air squats instead of weighted... read more →

What would a Grand Opening be without traffic-crippling roadwork? That's exactly what's been cooked up for us. It looks like the intersection of Atlanta Rd and Spring Rd has been blocked due to extensive road work. If you're coming from Smyrna, or I 285, I recommend the following route: Take... read more →