Mainsite 151124 5 rounds of: 30 Wallballs (20,14) 5 Squat Snatches Rest 2 minutes Score is time and load for each round.Read More

Class WOD and Endurance the same 1/2 Murph (Vest Optional – BYO) 800m Run 50 Pull-up 100 Push-ups 150 Squats 800m RunRead More

3 Rounds : 1:00 at each station Assault Bike Lunges Row Sandbag Power Clean Double Unders or Single Unders *1:00 Rest after each roundRead More

Weightlifting Wednesday PR Day OTM x 15 – 1 Snatch (power or squat) *rest between OTM x 15 1 Clean & Jerk (any variations) *Before PR attempt rest an extra minute”Read More

Team Tuesday With a partner 800 m. Run Together Accumulate 60 Burpees BJO (24,20″) Accumulate 10 Rope Climbs Accumulate 60 Burpees BJO (24,20″) 800 m. Run TogetherRead More

Mainsite Monday 141117 3 Rounds: 30 Toes To Bar 15 Clean & Jerks (155, 105)Read More

10:00 to work up to a heavy Power Snatch 5 Rounds: 15 Power Snatch (75,55) 30 Double Unders 400 m. RunRead More

AMRAP 6 4 Pull Ups 8 Push Ups 12 KBS (24,16kg) *Rest 2 Minutes AMRAP 6 4 Pull Ups 8 Push Ups 12 Goblet Squats (24,16kg) *Rest 2 Minutes AMRAP 6 4 Pull Ups 8 Push Ups 12 KB Lunges (24,16kg)Read More

Weightlifting Wednesday 12 Minutes: 3 Hang Squat Snatch 8-10 Minutes: Squat Clean & Split Jerk 1+2 8-10 Minutes: Squat Clean & Split Jerk 2+1Read More

Team Tuesday With a Partner 50 Burpees *Partner BB OH Hold 50 Power Cleans (135,95) *Partner hangs on bar 1.5 mile Assault bike (or 1k Row) *Partner BB FR hold (135,95) 100 Deadlifts (135,95) *Partner Holds HSRead More