Mainsite Monday: Individual Regional Event 5 Variation 50 HSPU (Scale: Push Ups) 50 TTB 50 Cal Assault Bike (or Row to minimize overlap) 50 Sandbag Box Step Overs 50 OH Plate Lunges (45, 25)  Read More

Class & Endurance WOD 5 Rounds 800 m. Run 23 Back Squats (95,65) 13 Deadlifts (95,65)Read More

Mini Fraser Froning vs. the world You go, I go 5 Rounds each: 50 Double Unders 15 TTB’s 10 Bench PressRead More

Weightlifting Wednesday 3×5 Snatch Grip Sotts Press 3×3 Snatch Balance -then- OTMx7 Power Snatch + Hang P. Snatch + 10 Mountain Climbers *2:00 Rest OTMx7 PC+HPC+PJ+SJ + 10 Mountain ClimbersRead More

Team Tuesday Team of 3 2 Rounds: 30 Synchro Push ups + sandbag drag 400 m. Run Together (with the sandbag) 60 Sandbag toss + Burpee 400 m. Run Together (with the sandbag)Read More

Mainsite Monday 130327 Nasty Girls 3 rounds for time of: 50 Squats 7 Muscle-ups 10 HPC (135,95) *Scale: GI Janes -or- Mainsite 140501 Nasty Girls V2 3 rounds: 50 Pistols (alternating) 7 muscle-ups 10 HPC (175,115)Read More

3 Rounds 10 P.Clean & Jerk (135,95) 600 m. RunRead More

3 Rounds 10 SHSPU 25 Pull Up 40 Sit Up *2:00 Rest between rounds Scale: 6 Rounds 5 SHSPU 10 Pull Ups 20 Sit Ups *Rest 1 minuteRead More

Weightlifting Wednesday 3×5 Snatch Grip Sotts Press 3×3 Snatch Balance   OTMx7 Hang Squat Snatch + OHS + 5 Box Jumps *2:00 Rest OTMx7 (HSC+FS+SJ) + 5 Box JumpsRead More

Team Tuesday Team of 3: AMRAP 8 Cals on Assault Bike (switch every 10) *rest 1 minute AMRAP 8 MR Wallball (switch every 10) *rest 1 minute AMRAP 8 MR TTB (switch every 10)Read More