Work up to a heavy Push Jerk Mainsite 130728 Row 1 K Five rounds of: 25 Pull-ups 7 Push jerk (135,95) *big classes can either stagger start on the row, or finish with a rowRead More

Naughty or Nice 12 min ascending ladder 3-6-9-12… HPC (115,85) Burpee over bar WallBall (20,14)Read More

50-40-30-20-10 Box Jumps (24,20) *400 m. Run after each roundRead More

Work up to a heavy 2PS+2OHS AMRAP20 3 Muscle Ups (Scale w/ pull-ups) 6 P.Snatch (95,65) 3 SHSPU (Scale BB strict press) 6 OH Lunge Steps (95,65)Read More

3-3-3+ Back Squat 3-3-3+ Bench Press 3-3-3+ Deadlift (*70%of90 – 80%of90 – 90%of90)Read More

1k Row (partner holds DL) 100 PC (135,95) (p.holds HS) 2 Mile AB (p.holds DL) 100 TTB (p.holds HS) **might add to this, I will try to test the time domain Sunday or Monday 🙂Read More

Work up to a heavy thruster (from the floor) Mainsite 160325 Open WOD 16.5 21-18-15-12-9-6-3 Thrusters Burpees over barRead More

Teams of 3 600m Run 100 Wall Balls (20/14) 6 Rope Climbs 600m Run 100 Wall Balls 6 Rope Climbs 600m Run 100 Wall Balls 6 Rope ClimbsRead More

5 Rounds AMRAP3 3 Burpees 6 KBS (32,24kg) 9 Box Jumps *Rest 1:00 between roundsRead More

Work up to a heavy HPC + PJ 100 Double Unders 15 H.P.Clean (135,95) 25 TTB 30 STOH 25 TTB 15 H.P.Clean 100 Double UndersRead More