Class WOD or Endurance WOD Option A.  Work up to Heavy single Bench Press B.  “Lynne” – 5 Rounds NFT Max Reps BW Bench Press Max Reps Pull-up Rest as needed between Rounds, no rest between PB&PU C.  5:00 Row Cool DownRead More

A.  Back Squat  3 – 3 – 3 (5 Box Jumps after each working set) B.  For time: 20 – 16 – 12 – 8 – 4   Box Jump 10  –  8 –  6 –  4 – 2  Back Squat (M: 225/185/155,W: 145/125/105) 5 – 4 – 3 – 2 – 1   Bar Muscle Up...Read More

A.  25:00 AMRAP 10 Cal Row 20 Meter Lunge Step 10 KB Swings (HAP) 20 Meter Bear Crawl 100 Meter Sprint 1:00 REST b/t rounds B.  CoreRead More

A.  6:00 EMOM – 1 Power Clean + 1 Push Press + 1 Push Jerk B.  For time – 18:00 CAP 800 Meter Run 20 Power Clean (135/95) 400 Meter Run 20 STOH 800 Run 20 Clean & JerkRead More

OPEN GYMRead More

Murph – For Time 1 Mile Run 100 Pull-ups 200 Push-Ups 300 Air Squats 1 Mile RunRead More

A.  10:00 Partner WOD 10 KB Swings (24/16 – american) 10 KB 1-arm press (5/5) *One complete a round, other partner holds front rack (heavy) B.  6:00 TGU (light, working perfect technique) C.  10:00 MobilizeRead More

A.  MU Skills B.  OT5:00 For 5 Rounds 0-5:00  – 20/15 Cal Row + 50 WB 5-10:00  – 20/15 Cal Row + 15 MU 10-15:00  – 20/15 Cal Row + 50 Box Jumps 15-20:00  – 20/15 Cal Row + 15 MU 20-25:00  – 20/15 Cal Row + 50 WBRead More

A.  6:00 OTM – 3 TNG Power Clean (increasing weight) B.  Death By:  Power Clean (135/95) & Burpee *15:00 CAP – Split reps in 1/2 after complete C.  HS Walk/Wheel Barrel RelayRead More

A.  Work up to Max Thruster (Rack) B.  5 Rounds for time: 10 Thruster (115/75) 2 Rope Climb (sub 10 Ring Row) 200 Meter Sprint 1:00 RESTRead More