“Naughty or Nice” Fundraiser 7:00 AMRAP 7 Deadlift (Naughty: 115/75, Nice 75/55) 7 Thrusters 7 Burpee over Bar 3:00 REST 7:00 AMRAP (2nd WOD or use as cool down) 300 Meter Row 15 Ab Mat Sit-upRead More

A. Work up to heavy P. Clean for day B. For Time (20:00 Cap): 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2- 1 Power Clean *after each set, complete 4 Lunges (w/bar) & 1 Rope Climb *Rope Mod: 6 Ring Row C. NFT – 4 x...Read More

A. DB Bench Press 10 – 8 – 6 – 4 – 2 B. With a 12:00 Clock, Row 1000 Meters. In the time remaining: AMRAP: 10 Bench Press (155/105) 10 Slam Balls (30/20) 20 Double Unders (3:1 singles) C. NFT – 50 4-count FlutterkicksRead More

A. 5 Rounds: 1:00 Kettlebell Swings (24/16kg) 1:00 Box Over (24/20″) 1:00 200 Meter Run (or 3 laps) 1:00 REST B. 5:00 TGURead More

A. Press 70%/5, 75%/4, 80%/3, 85%/2, 90%/1, Max Attempt B. 10:00 increasing Ladder 3 P. Press (M:115/95/75, W:75/65/55) 3 T2B 6/6, 9/9, 12/12, 15/15, 18/18, 21/21, etc C. Shoulder MobilizationRead More

A. Pull-up Technique B 5:00 AMRAP – 5 Strict PU / 10 push up/ 15 F. squats (75/55) 2:00 REST 5:00 AMRAP – 5 C2B PU / 10 push up/ 15 F. squats (45/35) 2:00 REST 5:00 AMRAP – 5 Chin over PU / 10 Push up / 15 air squat *score total rounds C....Read More