If you guys haven’t noticed the big awesome snazzy new bell in the box, that is our PR bell. Now this bell is meant to be rung when you get a PR loud and proud so everyone in the box can celebrate that PR with you!

You still need to be recording that PR up on Wodify so we can track your progress across all 10 areas of fitness!

The PR bell is not meant to be rung at your leisure however. Now, with that said this is a new awesome thing for us to use to celebrate new PRs, but if rung without a new PR being established the violator owes a 50 burpee penalty for misuse of the bell.

Enjoy it! Lets hit some new PR's and hear that bad boy ring! 

WOD 041316

Have any kind of pet, what would you have?

Running Warm-up

Forward/backward arms swings

Walking lunges

Forward/backward leg swings

Side-to-side leg swings

Hopping in place with locked knees

Jogging forward while rotating hips from left to right

Jogging in place with high knees

Jogging in place with butt kicks

Do each of these movements for 20 seconds.

Bar Muscle-ups

Three sets of:
Bar Muscle-Ups (or Progressions) x 2 reps
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds

Metcon (Time)

Three rounds for time of:
5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)
10 Deadlifts (275/185 lbs)
50 Double-Unders

Time CAP: 15 Minutes

Out of Town WOD

10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups.


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